Hi,
It's Mar,
Welcome.
So often in life we can turn on ourselves,
Beat ourselves up or get caught in judgement,
In criticism,
In feeling unworthy,
Unlovable.
For the next few moments let us drop into meditation together to find a sense of compassion,
To reconnect with our beautiful heart energy and to offer ourselves the love and the tender care that we are so deeply deserving of.
Beginning by arriving into the body,
Gently closing over the eyes or lowering the gaze below and starting to notice your breath.
Where do you feel your breath?
Knowing the natural flow of the breath as you breathe in through the nostrils and down into the heart,
Into the belly and all the way back out again.
Knowing that for the next while there is nothing else to do or worry about or plan,
That it is okay to be fully here,
That here is the only place you need to be right now.
Beginning by calling to mind someone you love deeply,
Maybe a child,
A loved one,
Even a pet.
Just calling to mind their face and noticing the sensation of love and warmth that just thinking about them brings.
Noticing where you feel this sensation of love.
Maybe it's in the heart space,
A sense of warmth,
Softness.
And bathing in this beautiful sensation for a moment or two,
Just really sinking into it.
And as you hold their face in your mind's eye,
Silently repeating the following phrases,
May you be happy.
May you be safe.
May you feel loved and worthy.
May you be free from all suffering.
And staying with that sensation,
That tender,
Kind,
Loving awareness.
Feeling how it feels in the body.
Starting to see if you can gently offer some of this same loving,
Kindness,
Compassion towards your own being.
Turning this inward,
Offering it to ourselves.
And noticing if there is any level of resistance.
And saying that's okay,
That's so normal.
Just seeing if you can allow this compassion and this love and this warmth in.
And as you hold on to this feeling,
Bringing your own being to mind and silently repeating the following phrases to yourself.
May I be happy.
May I be safe.
May I feel loved and worthy.
May I be free from all suffering.
Seeing if it's possible to allow this tender warmth,
This loving kindness to sink into every part of your being.
All of you.
All the parts,
Even the parts that we cast away and deem unlovable.
Knowing that the mind will often attack and tell stories,
Judge,
Criticise,
But that underneath all of this mental chatter is the truth of your being,
The truth of your worthiness.
And knowing that you are deeply deserving of love,
Kindness and compassion.
Moving on to this sensation as you go out into the rest of your day.
And knowing that you can call upon it any time when you feel like you have turned on yourself and maybe are caught in criticism or emotional reactivity.
This place of softness,
Of compassion is always here to welcome you back home.
And you are always so deeply deserving of receiving this love.
Bringing awareness back onto the breath again.
Becoming aware of your surroundings.
Becoming aware of the sense of touch with the surface beneath.
And thanking yourself for gifting yourself this beautiful time and space.
In your own time gently blinking the eyes open.
Thank you for being with me.
Namaste.
