Welcome.
I'm Esther and I'm glad to be with you in this moment when your heart may be feeling heavy with the weight of the world.
Perhaps you are carrying pain about things you cannot fix,
Witnessing suffering you cannot ease or feeling overwhelmed by circumstances beyond your control.
This is a deeply human experience and you are not alone in feeling this way.
I invite you to find a comfortable position where you feel held and safe whether that's sitting with your back supported or lying down.
Let's begin by simply arriving here together in this moment of refuge.
Take a gentle breath in through your nose and let it flow out naturally.
Another soft inhale and a releasing exhale.
And now just continue to breathe naturally breathing in care for yourself and breathing out any tension you are ready to release.
If it feels comfortable,
Allow your eyes to close or soften your gaze.
We'll start by connecting with the earth beneath us,
Feeling the support that's there.
Notice the weight of your body being held by whatever surface you're resting on.
It could be the chair,
The bed,
The floor,
All holding you completely.
Even when the world feels uncertain,
This support remains steady.
Let yourself sink a little deeper into this feeling of being held.
Now bring your attention to your breath,
Not to change it but simply to notice it as your companion.
Notice where the breath is really felt,
Maybe at the tip of the nose,
Back of the throat,
In the belly or somewhere else.
Your breath has been with you through every moment of your life,
Through joy and sorrow.
It's here with you now,
A gentle rhythm of life continuing within you.
Notice the in-breath and the smooth exhale.
And as we settle more deeply,
I want to acknowledge what brought you here today.
When we witness pain in the world,
Whether near or far,
Our hearts naturally respond.
This response,
This caring,
Is a sign of your deep humanity and love.
Now I'd like to invite you to offer yourself a gesture of care.
If it feels right,
You may place one or both hands on your heart or wrap your arms gently around yourself in a soft embrace.
This is your own loving presence,
Available to you always.
Take some time to settle in,
Maybe even trying both gestures and seeing what works best for you.
As you hold yourself in this way,
Imagine that you're being held by the most compassionate presence you can imagine.
Maybe a wise grandmother,
A dear friend or simply the loving awareness that's at the heart of all things.
Feel yourself being held with complete tenderness.
You can always adjust your gesture you're holding yourself and remember to re-relax the body even just a little bit.
Now,
While maintaining this gentle embrace,
Let's invite the body to soften further.
Notice your feet on the ground and the steady rhythm of your heartbeat.
Starting from the top of your head,
Let a wave of softness move through your body,
Allowing your forehead and eyes to soften,
Your jaw to release and your shoulders to drop.
You don't have to hold it all right now.
Feel this softening flow into your chest and heart.
Your heart is allowed to be tender.
Breathe some space around it.
Inhaling.
Exhaling in your own time.
Letting the gentleness continue into your belly and down through your legs to your feet.
Maybe you can notice your whole body softening somewhat.
Remember that your caring heart is not a burden,
It's a gift.
Your loving presence ripples out in gentle waves of compassion.
If it feels right,
You may continue to hold yourself in your loving tender embrace.
Or if better,
Simply relax your arms,
Resting your shoulders,
Relaxing your hands maybe into your lap or onto your knees or just down next to the side body.
And now from this place that you've created,
I offer you some phrases and I invite you to repeat them quietly to yourself if you resonate with them.
I know that this is painful and I am here with you.
I recognize and see the suffering.
This is hard and I love you.
You might find that other phrases arise for you naturally.
Words that feel exactly right for you in this moment.
Maybe something like,
May I be gentle with myself.
Or I am not alone in this feeling.
Trust whatever words come or simply rest in the loving space you've created.
You may like to feel into various parts of the body and notice if anything has changed.
Is there any sense of softening,
Maybe a little more spaciousness.
It's totally okay if there isn't,
See if you can hold that as well.
And now taking another moment to feel a wave of tenderness flow down through your legs which have carried you through difficult days.
Notice your body being held in this compassionate embrace.
And you may take another moment to offer yourself whatever words feel most nurturing right now.
Perhaps it's my heart is strong and tender or simply thank you for caring so much.
And let these words settle into every cell of your being.
You may like to now take a moment to expand your awareness to the entire body.
If you're finding tension or tightness anywhere,
Why not call in some more softness,
Some more care into those spots.
Maybe thanking your heart for caring so much.
Maybe thanking your belly for holding it all,
All your thoughts,
Your care,
Your emotions.
When you're ready,
Take a deeper breath in and let it out with a gentle sigh.
Another nourishing in-breath and maybe even releasing with a soft sound if that feels good.
And when you are ready,
You may begin to gently awaken your body.
Perhaps wiggling your fingers and toes,
Stretching your arms overhead.
Or simply deepening your breath and rolling your head gently.
Know that you can return to this place of self-compassion whenever you need it.
And if your eyes were closed,
You may gently open them whenever you are ready.
Carrying this tenderness with you back into your day.
Or if you are ready for rest,
Simply allow yourself to drift into peaceful sleep held by this loving awareness.
Thank you for taking this time to care for yourself and thank you for your tender heart.
May you carry this gentle compassion with you knowing that your caring matters.
Thank you.
