A kindness meditation,
A meditation for those moments when you are really being hard and tough on yourself.
So go ahead and find a comfortable seat,
Allow yourself to get cozy and settle in for the meditation.
We begin each meditation with a few collective breaths to really submerses settling into the space ahead.
So when you are ready just let the current breath tail out.
And together let's take a deep inhale through our nose,
Drawing that breath deep down into our bellies.
And exhaling out.
Taking two more breaths like this,
Drawing a breath deep in through our nose,
Down through our throat and our chest into our bellies.
And exhaling out.
Taking one last breath like this,
Deep into your nose and down into your belly.
And exhaling out.
Just allowing your breath to return to its natural rhythm.
Allowing your body to begin to get heavy and welcome that deep state of rest.
Surrendering into this deep state of rest.
I gently invite you to bring your hands to your heart space.
Placing one hand on top of the other on your heart.
And feel into the warmth of your heart space and notice your heartbeat.
Allow the softness and kindness of your heart to ripple in under your hands and to ripple around your body.
Allowing it to truly soften you here.
Now bring your attention to a moment when you were kind to yourself.
Maybe that was today or the past week or a lifetime ago.
Maybe that's right now,
Showing up here in this meditation and making the time to be with yourself.
Notice how it is that this beautiful moment makes you feel.
Thank yourself for really showing up and being kind to yourself now or in the past.
And just inhale and exhale into this space,
Really feeling into these moments when we are kind towards ourselves.
And as we do use the breath as our guide,
Just gently on the inhale repeating these words,
I am loving towards myself.
And on the exhale,
I am kind towards myself.
Just gently repeating these words,
I am loving towards myself,
I am kind to myself.
So inhale and exhale.
And as you feel into these words and you feel into your heart under your hands and the warmth and the softness.
See this ripple into the world around you,
Spreading like a beautiful ray of sunshine,
Allowing your kindness and your love towards yourself to be shared with those around you.
We're going to continue to meditate like this,
Using our breath and the flow of the words,
I am loving towards myself on our inhales and I am kind to myself on our exhales.
Just guide us for the rest of this little meditation.
And just inhaling and exhaling these beautiful words.
I will let you know when it's time to come out.
I am loving towards myself on my inhale and exhale.
I am loving towards myself on my exhale.
Keeping your eyes closed.
Just gently bringing yourself back into the space around you.
As you do,
Begin to notice how it is that you feel.
Begin to just gently bring some movement back into your body.
Gently moving the fingers and the toes.
And when you're ready,
Begin to open your eyes.
Feeling into this love and kindness that you have built within yourself and carrying this out into your day ahead.
