Welcome to practice.
I'm glad you're here.
Today we'll be moving through a hugging meditation I'm going to invite you in a moment to embrace yourself but if that's not something that you feel comfortable with today,
Of course,
You are welcome to just rest your hands in your lap and visualize this embrace So we'll start in a comfortable seat whatever that looks like for you That could be legs cross that could be knees bent probably sit on a pillow or a folded up blanket or something like that So that you can make your seat entirely comfortable and take a moment to first just keep the eyes open and really look around the room Sometimes we kind of dive into our closed eyes meditation without making ourselves feel fully safe and fully secure first So look around you Take in your surroundings and then only when you feel comfortable close or lower the eyes and we'll start by wrapping our left arm across the front of the body to rest on the right side waist or right side hip and Then cross the right arm over the body as well to rest on your left shoulder So I'll say it again left hand wraps around to touch the right waist The right hand comes up to rest on the left shoulder and here we are in that personal embrace We can feel here this left arm acting as a hug this gentle holding of yourself and This right hand resting on your shoulder as if to say it's okay Noting what it feels like for you to be held But also noting what it feels like to you to offer that embrace to yourself Three more breaths here and then gently releasing the hands comfortably into your lap Feeling here how without that weight of the hands without that warmth of the hands you feel almost buoyant Kind of like a balloon rising towards the sky If that's a little bit too much of a 180 kind of switch turn then feel free to take your palms and just Rub them firmly over the tops of your thighs Allowing yourself to ground for a few moments again three more breaths here Let's do the exact same thing on the other side.
So this time it's your right hand or right arm Snaking around the front of your body to gently rest around the left side waist And then your left hand crosses the body to rest on the right shoulder So I'll say it again right hand wrapping across the front of the body to hold the left side waist And left hand crossing over the body to rest on the right hand shoulder And now that you're a little bit more familiar with that sensation of holding and being held comforting and being comforted Really feeling into this sensation that you feel the warmth of skin on skin the weight of the hands Especially that top hand feel that heaviness Reminding you that you are connected to the earth beneath you that you are steady Three more breaths and then again gently releasing the hands into the lap If you feel a little bit too light a little bit too buoyant,
Please rub your hands over the tops of your thighs to ground yourself And then sit quiet and still Noticing or knowing rather that you have that capacity to hold and be held To comfort and be comforted at any point throughout your day when you are ready You can slowly blink open the eyes Thank you for sharing your practice today I'll see you next time
