So take a posture of dignity and strength in your body.
Sit as an act,
An embodiment of kindness to yourself.
With your eyes closed and your spine straight,
Let's take four,
Seven,
Eight breaths.
Inhaling for one,
Two,
Three,
Four.
Hold,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale out through the mouth for two,
Three,
Four,
Five,
Six,
Seven,
Eight.
And a second breath like this,
Inhaling through the nose for one,
Two,
Three,
Four.
Hold,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale out through the mouth for two,
Three,
Four,
Five,
Six,
Seven,
Eight.
And a third time,
Inhaling for one,
Two,
Three,
Four.
Hold,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale out through the mouth for two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Notice any emotions or feelings or sensations present in your body and in your mind right now.
Set the intention,
I choose to listen to my body.
I choose to pay attention to my body.
And with that intention,
Begin to pay attention to the breath.
Tune into the breath,
Just the feeling of it.
It could be the feeling of the breath as it touches your nostrils.
Or the feeling of the breath as it passes through the throat.
Feel the breath in your chest.
Feel the breath in your belly.
And begin to label the breath with the words,
Inhale,
Exhale.
Feeling the breath,
Feeling one hand resting inside the other.
Feeling the stillness of your body.
Feeling the breath move in and out of your body.
And stay in this meditation for three minutes.
Whenever the mind wanders as an act of self-compassion,
Bring it back.
Noticing where the mind is,
Gently bringing the mind back to the breath.
Enacting to yourself,
To your resource,
More fully in each moment.
And from this place of greater awareness,
See how much kindness,
How much support you can bring to yourself.
Bring both hands to your heart.
Feel the heart.
And say to yourself,
I accept my poor nature.
I am patient with myself.
Every emotion in me is necessary and important.
I welcome every part of myself.
I can be friends with every part of myself.
My body is here to protect me.
My feelings are here to protect me.
I choose to treat myself with deep respect.
I choose to cherish all that nurtures and protects me in this world.
Saying for yourself,
May I be happy.
May I be healthy.
May I welcome all parts of my nature.
May I feel vibrancy,
Energy,
Well-being.
And now acknowledge yourself for having done this practice.
Letting the hand be there as a sign of your own gratitude to yourself.
And take a deep breath in in your own time.
Take a deep breath out.
Letting your hand relax.
Letting your body release.
And carry this self-friendliness,
This awareness,
This intention into your night,
Into your day,
Into your week.
Finish by feeling your feet grounded.
Feeling the air as it touches your skin.
And coming back.
Welcome back.
