Welcome.
Thank you for joining me for the grace meditation.
If you have not yet found a place to get comfortable,
Whether you like to be seated with your back upright or laying down,
Find the position that will be comfortable for you.
Start to relax your gaze.
Take a deep inhale through your nose and exhale slowly through your mouth.
Take a deep inhale through the nose,
Allowing your abdomen to expand.
Now exhale slowly out the mouth.
Now gently close your eyes.
Bring your attention to your breath,
The gentle rise and fall as possible.
Breathe in and out in a natural rhythm,
In and out of your nose.
We're now going to do a very brief body scan just to encourage deeper relaxation.
So at the top of your head place your attention there.
Now start to scan down your body slowly,
Moving down to the neck.
Allow yourself to relax your neck and your shoulders.
Relax your arms,
Your midsection.
Relax your legs all the way down to your toes.
For this meditation we are focused on grace.
Grace is an open-hearted acceptance of life as it is.
Grace is an open-hearted acceptance of ourselves as we are.
Grace is an open-hearted acceptance of circumstances and situations as they are.
Grace is an open-hearted acceptance of others as they are.
Grace is a kindness,
An understanding,
A forgiveness that we can share with ourselves and with others.
Now take a moment to imagine and visualize a warm radiant light surrounding you.
This is your cocoon of grace.
This light represents unconditional love and acceptance.
Feel its soothing energy enveloping you,
Your entire being.
As you bask in this light and you feel this unconditional love,
Repeat to yourself in your mind the following affirmations.
I am worthy of grace just as I am.
I am worthy of grace just as I am.
I forgive myself for any judgments or criticisms I've held.
I forgive myself for any judgments or criticisms I've held.
I choose to release any burdens or resentments I've been carrying.
I choose to release any burdens or resentments I've been carrying.
I embrace life's imperfections with an open heart.
I embrace life's imperfections with an open heart.
I choose to respond to challenges with grace and patience.
I choose to respond to challenges with grace and patience.
Continue to breathe.
Allow these affirmations to connect and settle within you.
Imagine any tension melting away as you continue to bask in that light of unconditional love.
Now let's extend this grace to others.
Picture people that you'd like to extend grace to.
Imagine them surrounded by that same warm light,
Feeling loved,
Feeling accepted just as they are.
This includes sending grace to anyone you feel has hurt you or disappointed you.
Release that lingering resentment.
Allow the grace to heal those wounds.
Now focus on self-compassion.
If you like,
You can place your hand over your heart,
Feeling the warmth,
Feeling the connection,
And say to yourself,
I am deserving of love and grace.
I am enough.
I am deserving of love and grace.
I am enough.
Feel the compassion.
Feel the grace flowing from your heart to every part of your being.
I am deserving of love and grace.
I am enough.
Bask in the unconditional love and the self-compassion.
Now take a deep inhale and a complete exhale out the mouth.
Gently open your eyes.
Gently start to awake your body and bring yourself back here to the present.
May you carry this grace and compassion with you throughout your day,
Extending it to yourself and anyone you encounter.
May this grace guide your steps and bring peace to your heart.
Be well and breathe deep.
