Welcome.
Thank you for joining me today for this mindful practice.
In today's practice,
We will be cultivating self-care and self-compassion and then offering it out to others.
To begin,
Find a comfortable place to sit,
Settling into your sitting bones and closing your eyes when you are ready.
Let your posture be relaxed though alert,
And then ground your attention for a few moments in the flow of your breath.
Each breath is like an anchor that helps you to reconnect with this present moment.
If you notice any habitual contraction in the body,
Such as in the forehead,
The shoulders,
Or the jaw,
Relax this holding pattern gently and then return to the breath.
Feel this breath now as if it is nurturing your heart.
Without force,
See if the heart can open itself to being nourished by the breath.
Now,
Bring a hand to your heart,
Letting your palm rest with care upon it.
Notice the way it rises and falls with each breath.
Let the touch of your palm to your chest be tender so that you can feel the care your hand offers.
In return,
Feel your palm filling with the compassion of your heart.
The offering of care goes back and forth,
Back and forth,
Into the palm and out of the palm.
Stay here for another few breaths.
Notice now if there is any other part of your body that needs this caring touch.
If so,
Gently move your palm to that place.
Your hand can also stay right where it is if you prefer.
Feel the energy of self-care expanding,
Either still within your heart or to another part of your body.
Continue to breathe naturally while offering yourself a few compassionate prayers.
May I take care of myself.
May I speak to myself with compassion.
May I be filled with peace.
If there are any other words of care you need to hear at this moment,
Offer these to yourself as well.
Now,
Feeling how loving and nurturing this is for you,
Take a moment to extend this care to another.
Bring to mind someone in your life who could use this loving energy.
Once you have this person in mind,
Offer them the same prayers of compassion.
May you take care of yourself.
May you speak to yourself with compassion.
May you be filled with peace.
Rest here for another few breaths.
Gently release the image of this person from your mind now,
And then call to mind all of humanity.
Silently repeating,
May we take care of ourselves.
May we speak to ourselves with compassion.
May we be filled with peace.
May we be filled with peace.
Rest here for a few more breaths.
Gently release all internal images now and then settle back into your own heart.
You might let a hand rest here once again,
Or you can sit comfortably with your hands in your lap.
Take three long clearing breaths now,
Coming back into your body.
Continue to breathe naturally and steadily,
And when you are ready,
You can slowly open your eyes to come back.
