Start this meditation by finding a seat of dignity in your body.
Let your shoulders release down.
Let your breath flow freely.
Sitting for your meditation practice as an embodiment of kindness to yourself.
Breathe in deeply to your own pace.
Breathe out deeply from the mouth.
At your own pace,
Do this two more times.
And notice now any emotions,
Any feelings,
Any sensations that are present in the mind,
And especially in the body and in the heart.
Set the intention.
I choose to listen to my body.
I choose to listen to every emotion.
Once I process any emotion,
It becomes my source of strength.
Every emotion is there to serve me.
Every part of me is welcome.
Beginning to connect to yourself,
Put both hands right at the heart.
Feel your chest lovingly.
You are here today to protect this heart.
Feeling the breath,
Feeling the rise and fall of the hands.
Keep your attention on the hands rising and falling with the breath.
Staying there for a couple minutes
With the intention of connecting to yourself as you are in the present moment.
Enjoying your rhythm.
Feeling the heart,
Feeling the rise and fall.
Keeping your awareness on connecting to yourself.
Everything flows through you like the breath.
Set the intention.
I choose to listen to my body.
I choose to express every emotion.
Every emotion is welcome.
Everything I feel is my resource.
I accept myself.
I am on the earth and of the earth and part of nature.
I accept my poor nature.
And I want to be friends with every part of myself.
My body is there to protect me.
My feelings are there to protect me.
I choose to treat myself with deep respect.
I have the right to protect my boundaries.
I have the right to love myself.
I have the right to take time for myself.
I have the right to feel anxiety or fear or enjoyment or pleasure or wildness.
I have the right to feel anything.
Keep your face relaxed.
Keep your jaw and cheeks and neck relaxed.
Keep your throat relaxed.
And your shoulders and your chest.
Feeling that hand take care of the chest.
Say for yourself,
I am here to follow my heart.
I have the right to make mistakes and still be kind to myself and still care for myself.
I have the right to stay away from things that drain my peace.
My inner peace is more important.
I have the right to say no when my heart says no.
I have the right to say yes when my heart says yes.
I have the right to be honest and truthful and to accept myself.
I have the right to feel authentic.
I have the right to tune into every feeling in my body.
And to feel into my strength.
I have the right to my full strength.
Inside me at the same time,
I have gentleness and aggression.
I have courage and I have my fears.
Inside me now,
I have joy and pain.
I find my strength in every emotion.
I find my true self in every emotion.
I value every part of me in every emotion.
And I honor my strength.
I honor the creative energy inside me.
I honor my boundaries.
And I take care of and give space for all my feelings.
I know that every emotion makes me stronger.
Now take a deep breath in.
Take a deep breath out through the mouth.
And put your hands down.
But stay aware of the heart for the rest of the day.
Stay aware of the area around the heart for the rest of the week.
Notice when it expands,
Notice when it is tense and contracts.
You are here to take care of your inner world,
Your heart,
And your physical self.
You are here to welcome yourself and take care of yourself.
And as you feel ready,
Flutter your eyes open.
Come back.
And now you are very ready to see reality in a whole new way.
With your strong,
Rounded,
And self-compassionate presence.
