Beginning this practice by finding a comfortable position.
You might like to sit,
You might like to lie down,
Whatever is most supportive for you in this moment.
And allowing your posture to have a natural sense of nobility and dignity,
Upright yet relaxed.
If you're lying down,
Allowing the spine to be long.
And if you like,
Keeping the eyes open,
Perhaps lowering the gaze to limit the visual input.
Or if you prefer,
Gently closing the eyes,
Whatever is most comfortable.
I'm taking some moments just to bring the awareness to the flow of your breath.
Each breath acting as an anchor that helps you reconnect with the present moment.
You may notice some tension,
And if you notice any habitual contraction in the body,
Maybe in the forehead,
The shoulders,
The jaw.
Just inviting yourself to relax this holding pattern gently.
And as you're ready,
Returning to the breath.
And sensing this breath now as if it's nurturing your heart.
No need to force anything,
Just seeing if the heart can open itself to being nourished by the breath.
And if you like,
Gently bringing a hand to the heart,
Letting the palm rest with care.
And noticing the way it rises and falls with each breath.
Letting the touch of your palm to your chest be tender so that you can feel the care that your hand offers.
And in return,
Feeling your palm filling with the compassion of your heart.
This offering of care going back and forth,
Back and forth.
Into the palm and out of the palm.
Staying here for another few breaths.
Noticing now if there's any other part of the body that could use this caring touch.
And if so,
Gently moving the palm to that place.
Or if you prefer,
The hand can simply stay where it is.
Feeling the energy of self-care and compassion expanding.
Either still within the heart or to another part of the body.
Continuing to breathe naturally while silently and gently offering yourself a few phrases of compassion.
May I take care of myself.
May I speak to myself with compassion.
May I be filled with peace.
May I take care of myself.
May I speak to myself with compassion.
May I be filled with peace.
Continuing to offer yourself these words or any others,
Any words of care you need to hear in this moment.
Gently offering these to yourself.
Really taking in this kindness and the intention behind the words to drop into the heart and to the body as best you can.
May I take care of myself.
May I speak to myself with compassion.
May I be filled with peace.
And feeling how loving and nurturing this is for you.
Taking a moment to extend this care to another.
Bring to mind someone in your life who could use this supportive energy.
And you have this person in your mind's awareness.
Gently offering them these same wishes of compassion.
May you take care of yourself.
May you speak to yourself with compassion.
May you speak to yourself with compassion.
May you be filled with peace.
May you take care of yourself.
May you speak to yourself with compassion.
May you be filled with peace.
Resting here for another few breaths,
Offering any other words you'd like to.
And gently releasing the image of this person from the mind.
And inviting into the awareness all of the helpers,
Your ancestors,
Teachers,
Community,
All of the people that care like you do.
All of the people that want what's best for the future,
For the earth.
All of the people committed to justice,
Healing.
Bringing them into the awareness.
Like little lights going off all around the globe.
Really tuning in to being part of this larger community of helpers.
And gently offering these wishes to all of them.
And including yourself.
May we take care of ourselves.
May we speak to ourselves with compassion.
May we be filled with peace.
May we take care of ourselves.
May we speak to ourselves with compassion.
May we be filled with peace.
And offering any other wishes that you'd like to.
Resting here for a few more breaths.
Gently releasing all internal images and settling back into your own heart.
You might like to rest a hand on the heart again.
Or just sitting comfortably,
Lying comfortably with the hands to either side.
Resting on the thighs or the lap.
And taking three long,
Clearing breaths now.
Coming back into the body.
And continuing to breathe naturally and steadily.
And whenever you're ready,
Gently lifting the gaze,
Opening the eyes.
Beginning to take in the space around you.
