I invite you to settle now.
Paying kind attention to your body,
Become as comfortable as you can,
Maybe lying down,
Perhaps with a cushion under your knees to support your lower back,
Or sitting,
Supported in a chair,
Feet flat on the floor,
Grounded and connected with the earth.
Or in your meditation posture,
Upright but not stiff,
With shoulders relaxed,
Hands resting lightly in your lap.
Whatever posture you choose,
I invite you now to find a way to become even more comfortable.
This kind attention to your body is a profound gesture of self-compassion.
As you settle,
Place your hand on your heart.
Notice how it feels to have the gentle weight of your hand held against the center point of your chest.
Notice your heart,
Maybe you can feel it beating.
There's no right or wrong here.
Simply notice how it feels.
Is there any tension here?
Is there room to expand your breath further,
To breathe deeper,
To open up your ribcage a little more,
To release any tightness in your lungs,
To give your heart some space to soften into?
Keep your hand on your heart and keep noticing how it feels.
Breathe deep and slow,
In and out,
In and out,
With each breath,
Noticing your whole body softening,
Calming,
Relaxing,
Paying deep attention to your inner world.
Notice if there's any tingling in the tips of your fingers or your toes.
And it's okay if there is,
It's okay if there isn't.
Notice your heart,
Your pulse,
Your breath.
Notice the steady presence of your own being.
Bring a soft smile to your gaze as you look upon yourself and carry this gentleness into the rest of your day,
Remembering the whole of you is worthy of all your love.
