As you begin to settle in here with me,
I want to thank the inspiration for this meditation,
Dr.
James Doty,
As I have taken the incredible self-compassion meditation from his book that so greatly helped me and artistically created something of my own.
So I want you just to settle in and take a deep breath into the belly,
Long,
Slow exhale.
Let's just do three of those together.
Deep breath in and release.
Just bringing yourself completely present,
Settling in to the moment,
Feeling your bottom,
Your back on the ground,
And just letting your muscles soften,
Letting yourself arrive here now.
Just continue to allow yourself into this space where you breathe deep and long.
You arrive here,
You soften,
And you settle in.
I release that which is not mine to carry,
And I call my soul back to my body and my body back to my soul.
I am connected to Source.
I am connected to the Earth.
I let this light cleanse and run through me.
As I soften and settle in,
I set sails for self-worth or compassion,
For love,
For value of self.
Bringing to mind as we begin someone or something who unconditionally loves you,
A friend,
A pet,
A mother,
A tree.
Allowing this feeling to move through the heart and the body and the energy field and just become aware of it.
And I'm going to ask us to put our mind to the side for a moment,
And sometimes what's helpful is seeing a radio dial where we can just turn the volume down a little bit,
Connecting into your true essence,
Into your truth,
Who you were before socialization.
And we begin to focus,
Because where our focus goes,
Our energy flows.
We begin to focus our attention on positive thoughts about yourself,
What you like,
When you have offered love,
Concern,
And nurturing to others.
And so let's begin by noticing positive thoughts about yourself,
From little until now,
Again turning the volume of the brain down,
And allow yourself just to bring into focus times of good,
Attributes about yourself that you like,
From little till now,
Times you've offered love or care to other.
Just let yourself swim in a bath of wherever your focus goes,
Reminding you of the truth of who you are.
And I want you just to notice that as you bring to mind these positive thoughts of self,
And again,
Just noticing these beautiful feelings that arise when you notice the beauty of you,
And noticing the beautiful feelings that arise when you notice you nurture others.
It feels good to notice you're good,
And it feels good to notice you're good toward other.
This is your innate goodness.
Just allow yourself to let this expand,
Just breathing and softening as you notice this inner experience of happiness or fulfillment,
Love for self,
For other,
And just let it expand.
See yourself being loved,
Giving love,
I am love,
And notice how this positively affects your body.
Sit with this and breathe here for a moment.
Breathe slowly and deeply,
Softening the body,
And keep the volume on the radio turned down.
Now we're just going to expand even more to allowing these positive thoughts about yourself to notice,
Perhaps,
A few things in your mind's eye that you've overcome.
How strong and resilient you are.
Noticing a few things that you've accomplished.
Breathing into the awareness that in life there are ups and downs,
And you are this innate goodness underneath.
Sensing into your worthiness,
And your love,
And your accomplishment,
And your deservedness.
Just noticing,
Letting your mind scan,
Come back to these images and thoughts and feelings of your innocence,
Of your goodness.
Breathing in,
Breathing out,
Softening the body.
Just taking a last couple minutes here.
Noticing positive things about you,
Your goodness for others,
Your strength,
Your accomplishments.
And just breathing also into the worthiness,
The innate unconditionality of you.
Allowing these positive feelings of who you are to expand and notice how they affect the body.
Self-compassion,
Self-love is what is healing you now.
Rewiring your mind,
Allowing the sun to melt the ice.
Continuing to do this as often as you need.
And I know for me,
After a meditation like this,
You just feel lighter and brighter,
And more open and capable,
And kinder inside.
So you can share your light with the world.
And as you feel ready,
You can slowly bring your awareness back to your body,
Back to your breath.
And slowly stretching and wiggling your way out as you're ready.
Again,
Thanking Dr.
James Doty for the inspiration of healing through compassion.
I'll see you in the next meditation.
