Hello and welcome.
This practice is for you if you're seeking to cultivate a sense of presence and patience in your role as an aunt.
By dedicating time to connect with your unique bond with your nieces and nephews,
You can nurture qualities of patience,
Kindness,
Presence and love.
Let's start.
Begin by finding a comfortable seated position either on a chair or on the floor with your back straight and your hands resting gently on your lap or knees.
You may also lie down or do this meditation while walking.
Close your eyes if you feel comfortable doing so or simply soften your gaze.
Let's take a few deep breaths,
Inhaling deeply through our nose and exhaling slowly either through the nose or the mouth.
With each breath allow yourself to relax and settle into the present moment.
Inhaling softly and exhaling deeply.
As you continue to breathe,
Bring your awareness to your body,
Noticing any areas of tension or discomfort and with each exhale imagining releasing that tension and allowing your body to soften even just a little bit.
Noticing any thoughts,
Emotions or sensations that arise along with body sensations.
Simply noticing them without judgment or attachment.
Observing them as they come and go.
If you feel a strong pull of a thought or story,
You may use your breath as an anchor to keep you grounded.
Breathing in,
Breathing out,
Inhaling,
Exhaling.
And I invite you to bring to mind the role of being an aunt.
Reflecting on the bond you have with your nieces or nephews and the love and support you have for them.
Perhaps bringing to mind a specific moment or memory with your nieces or nephews where you felt truly connected and present.
Allow yourself to relive that moment fully,
Savoring the joy and love that it brought.
Feel free to bring to mind details of that moment like where it happened,
Whom you were with,
Perhaps remembering the smile or laughter of your nieces and nephews.
As you hold this image in your mind,
Begin to cultivate a sense of presence and kindness.
Where do you feel these states of being in your body?
Perhaps as a softening in the chest,
A warmth in the belly or you may sense a general opening or expansion,
A spaciousness.
Now as you continue to breathe mindfully,
Bring your awareness to the qualities you want to embody as an aunt.
Perhaps it's patience,
Kindness,
Deep listening or a sense of playfulness.
Whatever qualities resonate with you,
Envision yourself embodying them fully as you interact with your nieces and nephews.
With each breath,
Invite more of these qualities to yourself and if any of the following phrases resonate with you,
Repeat them silently or aloud to yourself and you can also rephrase them or even whisper them in your own language.
May I be patient.
May I be loving.
May I listen deeply.
May I be present.
May I be patient.
May I be loving.
May I listen deeply.
May I be present.
Allowing the phrases to sink deeply into your consciousness,
Taking a moment to notice any body sensations as they appear and disappear.
May I be patient.
May I be loving.
May I listen deeply.
May I be present.
And expanding our awareness to the breath as well.
Noticing any body sensations,
Any thoughts and as the meditation is coming to a close,
Taking a few moments to feel into gratitude for the opportunity to be an aunt.
Reflecting on the love and joy that your relationship brings to your life and to the lives of your nieces and nephews.
When you're ready,
Gently open your eyes and bring your awareness back to the present moment.
Taking a second to notice how you feel and carry the sense of kindness,
Presence and patience with you as you go about your day.
