If you feel ready,
Turning your attention inwards,
Settling into the stillness of the body,
As you stay connected to the warmth and the energy of your body.
Bring your awareness to the breath,
And see if you can feel this breath with enjoyment and with pleasure,
As if you're biting into a piece of chocolate.
Let that feeling of the breath fill you and nurture you.
The pleasure of the breath in the nose,
The pleasure of this rising and falling.
Enjoying your practice.
Enjoying connecting.
Enjoying feeling fully.
Feel how the chest moves up and down with the breath,
Like the most beautiful waves in the ocean.
Let it be in your own rhythm,
Keeping the face relaxed,
Keeping the jaw and the shoulders relaxed.
Connecting.
Noticing.
Witnessing.
Feeling the breath from the inside.
Letting go of the complexity of the mind,
And being with the simplicity of the breath.
And now place both hands right to your heart,
Right about where the heart is,
Connecting there.
And feel the sweetness,
The good intention that is there naturally.
Say to yourself,
I choose to treat myself with gentleness today.
I can be as I am.
I don't need to be a certain way.
I can be kind to myself as I am.
And I can grow as an act of kindness to myself.
I can learn and grow and cultivate
as an act of kindness and self-compassion to myself,
Honoring the adventure of the journey.
I welcome life as it is.
I welcome myself into my heart as I am.
Feeling this beating,
This pulsating of the heart.
And saying to yourself,
I am life itself.
Supporting myself,
I support life.
I can be kind to all past versions of myself.
Myself 10 years ago,
Myself five years ago,
Myself 20 years ago.
I can be kind and generous to every past version of myself.
And I can be kind to all future versions of myself.
I can make choices that help me thrive.
And I can be kind to myself sitting here today.
I am safe because I support myself in every instant of life.
Just noticing that release,
That unconditional nature of being on your own side.
And ending with a wish to all beings.
Wishing for yourself and all beings.
May you be happy.
May you be healthy.
May you be safe.
May you be at ease.
I welcome all parts of the world.
And I welcome all parts of myself.
And putting your hands down.
And express gratitude to yourself.
For being here,
For meditating.
For your own spiritual growth.
And for taking the time to be with your gentle heart.
And take a deep breath in.
Take a deep breath out through the mouth.
And you can carry this warmth,
This connection,
This deep awareness.
Into all that you do tonight and tomorrow and this week.
And bring this warmth,
This awareness,
This connection.
Into the love that you offer others.
In your own time,
Opening your eyes.
