Welcome,
And thank you for joining me,
Jean Vitrano,
In practicing this guided meditation.
Today we are going to be with a specific practice of touching kindness toward ourselves.
This is a good practice to do every day to strengthen our ability to be gentle and kind with our own experiences.
But especially in moments of hardship,
Loss,
Pain,
Or difficulty.
It is the kind of practice that we do,
Even when it feels empty,
Even when we can't sense a loving presence in ourselves.
Over time,
We start to hear it,
But right now there is no need to know why or how.
We simply practice sending loving intentions toward ourselves.
We say the words and we let them be received.
If a critical voice pipes up,
Simply say hello to it.
I am aware that you are there,
And return to your breath and the phrase.
So start by giving yourself a moment to arrive in your body.
Feel yourself in your seated position,
However you are seated,
And let yourself connect to the support that is underneath you,
To the ground,
The chair,
The cushion,
Allowing yourself to arrive.
You might offer yourself permission to be right here,
Right now,
Knowing that you can return to whatever else needs to get done after.
Allow your spine to be long so that there is energy flowing through you,
Not slouching and also not stiffly upright.
You might see where you can let go of tension or effort in your body,
Maybe in your face,
Around your eyes or your jaw,
In your shoulders.
Notice if you are holding any tension in your belly,
And see where you can let go.
And then go ahead and if you haven't already,
Locate your inhale and your exhale,
Which means simply start following along with its natural rhythm.
Feel yourself breathing in and feel yourself breathing out.
No need to control it at all.
However it is,
Is just fine.
You can sense the belly and the chest or the rib cage rise and fall,
Nothing more.
Simply breathing in,
Breathing out,
However it is for you right now.
And as we follow each breath,
We'll go ahead and listen to the sound of the bell.
G e improvements within you will apps Zoom varying on listening distance.
And now continuing with the breath as the undercurrent through the practice,
I will say a series of phrases that you can repeat back silently to yourself.
Really hear yourself saying the words with intention.
You don't need to know how to get each one.
Just send out the kind wish for yourself and breathe it in,
Taking it in and breathe it out to the universe.
See what the main word feels like in your body.
So if I say the word happy,
What does the word feel like when you say it inside?
And the first phrase we'll work with is,
May I be at peace with myself.
May I be at peace with myself.
We'll work with that phrase for a few moments.
What does peace feel like in your body?
And moving on to the next phrase.
May I experience joy.
May I experience joy.
And try on the word joy.
What does it feel like in your body?
You know from past experiences what joy feels like.
Can you connect to that again?
And wish it for yourself,
More experiences of joy.
May I be healthy and at ease in my body.
May I be healthy and at ease in my body.
And here you might sense what ease feels like in your body.
Tapping into the genuine wish not to suffer.
If you could see yourself from afar,
You might more easily be able to wish yourself freedom from suffering.
But of course you would not want to see someone suffer.
May I be healthy and at ease in my body.
May I be gentle with myself.
May I be gentle with myself.
And this is to be gentle in our actions,
Gentle in our words to ourself,
Gentle in the way we treat ourselves.
May I accept myself just as I am.
May I accept myself just as I am.
Knowing that no one is perfect.
That we are lovable and deserving of love.
May I be loved.
May I be loved.
And here you may call up a moment in your past where you really felt loved.
Remember what that feels like to be loved.
To know that you are loved.
And before we bring this meditation to a close,
We're going to send the same intentions,
Wishes,
Blessings out to all beings.
May all beings be at peace with themselves.
Breathing in peace and sending it out to all beings.
May all beings experience joy.
Breathing in joy and sending out joy.
May all beings be healthy and at ease in their body.
May all beings be healthy and at ease.
Sending all beings freedom from suffering.
May all beings be gentle with themselves.
May all beings be gentle with themselves.
Imagining what it would be like if all beings walked gently on this earth.
Gentle themselves gently and others gently.
May all beings accept themselves just as they are.
May all beings accept themselves just as they are.
And may all beings be loved.
May all beings be loved.
Breathing in love and sending out love.
Breathing in love and sending out love.
And you might take a moment and thank yourself for pausing,
For practicing,
For looking deeply.
You might notice if you feel any differently in your body,
In your mind,
In your sense of yourself.
Note what has changed,
If anything.
Thank you for joining me today.
For more information on my classes and groups or massage therapy,
Please visit my website at www.
Jeanvetrano.
Com.
