Hello and welcome.
My name is Farah.
Let's take a moment to pause and breathe.
In this practice you'll be invited to offer all parts of yourself the gift of self-acceptance and compassion.
We'll begin with a simple question.
How are you?
How are you feeling at this present moment?
How are you truly feeling beneath the automatic reply of I'm good or not bad?
Pause and open your awareness to how you really are offering yourself the gift of listening.
For this practice I invite you to simply be and allow yourself to feel whatever arises.
The joys,
The sorrows and the in-betweens.
Allow yourself to become aware without judgment.
This is your time to offer your whole self the gift of being deeply heard,
Seen and held with gentle acceptance.
When you're ready find a position so you can sit or lie comfortably.
Soften your eyes and we'll begin.
Allow whatever is happening in the world around you to softly blur out of focus.
Relax into the support of the ground.
Feel the connection between your body and the surface beneath you.
Trust that you are being held.
Take a long breath deep into your body and as you exhale release anything that isn't serving you in this moment.
Take another long breath deep into the body acknowledging that you have support in this moment.
As you breathe out try to release any resistance or gripping in your body and feel yourself softening into the ground.
Start to become more aware of your breath.
Start to become more aware of your breath.
Notice your breath in the rise and fall of your chest.
Perhaps the soft expansion of your belly.
Tune into your breath and allow it to guide you deeper into your inner experience.
With each breath notice yourself going deeper.
Notice how each breath invites you to connect to your body.
With love and kindness I ask you how are you?
How are you feeling at this moment?
Now rather than answering with your mind see if you can drop into your body to sense the truth of how you currently feel.
Do you notice any physical sensations?
Any pulsing,
Tingling or vibrations?
Is there time to breathe?
Is there tension?
Is there tightness?
Heaviness?
Lightness?
Openness?
Whatever you feel just notice.
Let the experience be as it is without judgment.
If there is a sensation that is drawing you inwards can you follow it?
Observe how you feel as you focus your awareness there.
Whatever you feel just notice.
Let the experience be as it is without judgment.
Allow yourself to unfold as much as you can into this experience.
You are not alone in the wide range of emotions that arise in the human experience.
Whatever you are feeling in this moment is welcome and natural.
Whatever you are feeling in this moment is welcome and natural.
See if you can make space to embrace all parts of yourself with compassion.
Bring to mind a loving presence.
Whether it's a wise friend,
A mentor,
Guide or simply an embodiment of unconditional love.
Imagine their warmth,
Acceptance and tender understanding surrounding you completely.
Within this safe space you can let go of any masks or pretenses.
You don't need to be any other way than you authentically are right now.
Simply breathe into the loving embrace that holds all of you.
The joys,
The sorrows,
The strengths and the struggles.
In this moment offer yourself the precious gift of self-acceptance and self-compassion.
In this moment offer yourself the precious gift of self-acceptance and self-compassion.
Breathing,
Gently relaxing into the truth of who you are.
What can you offer yourself in this very moment as an offering of love and acceptance?
What would it feel like to give yourself a hug right now or to hold your own hand?
Take a few moments to feel into your body resting into the ground beneath you.
Softly and gently begin to bring your awareness back into the space.
Begin to notice any sounds around you.
Without analyzing them,
Simply let the sounds come and go.
Take a couple of fuller breaths and invite some gentle movement into the body as a way to reorient yourself into the present moment.
You might like to place your palm over your heart,
Perhaps offering yourself these words.
I love and accept all parts of me exactly as they are in this moment.
Carry this self-acceptance with you as you continue on in your day,
Knowing you are fundamentally whole and loved exactly as you are.
When you're ready,
Gently open your eyes.
Take a moment to pause and notice how you feel.
Notice how you are.
Perhaps you feel more calm and connected,
More present and peaceful.
Take a moment to acknowledge this time you spent practicing in meditation.
Take a moment to acknowledge this time you spent practicing in meditation.
Take a gentle breath into your heart and as you exhale,
Fully let go.
We'll close practice here.
Thank you for the gift of your presence.
I wish you a beautiful day.
See you next time.
