Closing your eyes,
Find your posture of dignity,
And go ahead and do an arrow scan,
A second arrow scan.
When today have you hurled the second arrow at yourself?
The arrow that tells an ego-based story about reality,
An arrow of self-blame.
When,
After an experience,
Have you had blame or disapproval of yourself or self-aversion?
Just opening your heart first to the feeling of the second arrow,
The very human,
Ow,
That really hurts.
Both arrows hurt for a moment,
Just having compassion toward yourself and being willing to let some of those arrows go,
Setting the intention to free your heart of these weapons.
Wish for yourself,
May I be kind to myself no matter what happens to me.
May I be kind to myself when I feel at the top and at the bottom,
When I feel stormy or calm,
Calm through all the many emotions I'll experience,
Including sadness,
Including helplessness,
Through all the emotions.
May I be kind to myself,
Keeping the muscles around your eyes relaxed,
Softening your face,
And setting the intention.
May I support myself in every situation.
May I live in open-hearted awareness with a heart that is always open to itself.
Putting your hands to your heart and saying for yourself,
I belong here in my own heart.
I want to make my heart feel like home.
May I give myself the compassion that I need.
Asking yourself,
If I forgive myself unconditionally,
If I let go of any self-blame,
What would be there instead?
Just asking what that could make space for.
Feeling into this heart with your hand and setting the intention.
Instead of the second arrow,
I choose deep appreciation,
Deep appreciation,
Joy,
Clarity,
Connection,
And presence.
Keeping your hands at your heart,
I choose to release all blame,
All resentment toward myself and all others today.
May I recognize my limits,
Which will always be there.
May I recognize them with warmth,
With awareness,
With compassion.
May I recognize my humanness with compassion.
And I can release the part of the ego.
I can let that go.
I can release the sense of control that we call blame and open up to happiness,
Open up to the joy of existing as I am,
As this human being right now.
And now release the hand.
Feel that aliveness,
That energy,
And those words and those intentions.
Take a deep breath in.
Take the deepest breath you've taken all day.
And take a full breath out.
Ending this practice with the wish.
May I feel lightness,
Joy,
Ease.
May I be happy.
May I offer myself unconditional forgiveness and a big heart and warmth and aliveness and release.
Take another deep breath in.
With an exhale,
Let your hands go back down.
