Hello my friend and welcome to Move Toward with Jenna.
In today's meditation,
We will extend loving kindness to all parts of ourselves.
So if it's a fit for you right now,
Go ahead and take a moment to settle into your body,
Allowing your spine to gently straighten,
Lifting your head and allowing your shoulders to settle over your heart,
Sitting up as tall as you truly are.
And join me in taking in a deep,
Slow cleansing breath and exhaling.
And as you settle in,
Know that the deepest part of your soul,
That for just these next few moments,
You are safe,
You are well,
And all parts of you are truly welcome here.
So as you continue with a deepening breath,
Begin to connect to that peaceful,
Loving,
Divine essence at the core of who you truly are.
Slowly beginning to notice how it radiates throughout your entire being as you draw your attention more and more in touch with this divine essence.
Starting as your heart becomes open,
Spacious,
And resonant with loving kindness.
And when you feel ready,
I would invite you to call to mind one part of yourself that it is easy to love.
Inviting this part of you to come forward in your internal awareness.
And just beginning to notice if you get perhaps an image of this part of you in your mind's eye,
Or a sense of it in some way.
Just inviting this part of you to come forward in whatever way seems right.
And just noticing the appreciation that you have for this part of you.
If you'd like to,
You can place your hand on your heart if that feels right.
Connecting in with this deep sense of love that is at the core of who you are.
And now repeating with me to this part,
May you be well.
May you be at peace.
May you be free from suffering.
You are welcome here.
May you be well.
May you be at peace.
May you be free from suffering.
You are welcome here.
And now gently allowing the image of this part of you that is easy to love to begin to settle back in your internal awareness.
And now I'd like to invite you to think of a part of yourself that you feel neutral toward.
And if you don't have a clear sense of this part of you,
That's okay.
Just invite a part to come forward in your inner awareness and just notice whatever emerges.
Noticing that you may again start to get an image of this part of you that you feel sort of neutral toward.
And if it feels right for you once you have a sense of this part,
Perhaps again placing your hand at your heart to connect to that deep loving kindness within you.
Say to this part of you,
May you be well.
May you be at peace.
May you be free from suffering.
You are welcome here.
May you be well.
May you be at peace.
May you be free from suffering.
You are welcome here.
And when it feels ready,
Again gently allowing this part of you to step back or begin to dissolve in your mind's eye.
And now I'd like to invite you to think of a part that may be challenging for you to love.
Perhaps a part of you that is causing some type of struggle or distress in your life.
And we're not saying that this part's behavior is okay,
But we are recognizing that all parts of us are doing what seems best to them in the moment.
And challenging behaviors and feelings are just the burdens that our parts have taken on as a result of difficult experiences.
They're not what this part of you actually wants to be doing.
So as this more difficult part comes into your inner awareness,
Comes to the forefront of your mind's eye,
Take a moment to take care of any vulnerable parts of you that may have been impacted by this difficult part.
If you have any vulnerable parts of you that feel afraid or concerned,
Let those parts of you go to a protected place in your inner awareness if they would like to do that.
And of course,
If at any time this is not a fit,
Just send the loving kindness to yourself as a whole.
We're not trying to force anything.
We're just trying on the posture of love and compassion.
So now as you call to mind this more difficult part of you,
You may again be getting an image of it in your mind's eye.
And again,
If you'd like placing your hand at your heart to connect to your inner loving kindness,
Saying to this part of you,
May you be well.
May you be at peace.
May you be free from suffering.
You are welcome here.
May you be well.
May you be at peace.
May you be free from suffering.
You are welcome here.
May you be well.
May you be at peace.
May you be free from suffering.
You are welcome here.
Noticing any shifts that you may feel internally with these three parts of you as you extend your loving kindness to them.
And now gently allowing this internal imagery to dissolve or step to the back of your awareness in your mind's eye.
And as you feel ready,
Perhaps again deepening your breath,
Inhaling,
Expanding a deep,
Rich balloon inside of you and exhaling out through the mouth.
Slowly reopening your eyes,
Thanking yourself for taking these few moments to show up for you and all the parts of you,
Even those that may be challenging to love.
Thank you for joining me.
Namaste.
