So,
We begin by just checking in with the body,
Sensing your feet against the floor or cushion the body's contact.
Sensing the movement of breath in and out of the body.
And if it helps,
You can allow the breath to deepen a bit,
So the slightly longer in breath,
The longer and gradual out breath.
And noticing where the mind is now,
The kind of feeling tone is there.
Irritation,
Is there sleepiness,
Is there excitement about changing it,
Just noticing the kind of mood or emotions present.
And see if you can accept whatever's there.
And then also checking in and noticing the current conditions in the body.
And again,
Seeing if you can take an accepting attitude toward those.
And now,
As a way to focus the attention and cultivate a feeling of warmth or compassion,
See if you can bring to mind a person or an image that evokes a feeling of care and warmth.
And so,
This image might be of a mentor or family figure,
Friend,
Teacher,
Someone with whom there is no complication in the relationship and whom there is a kind of reliable feeling of being cared for.
And so,
Kind of bringing that image to mind and sensing that feeling of care you might have for that person or if it works,
Seeing if you can take a look at yourself through the eyes of that mentor or teacher.
You also might,
To add to this kind of cultivation or bringing forth of warmth and care,
A gesture that is effective for you.
So,
This may be putting the hand at the heart area or the belly or perhaps putting one hand over the other.
Whatever is symbolic or enables you to feel a sense of care or concern or disconnection.
And whether that feeling is strong or very subtle or even absent,
This is not a problem.
This is just setting the intention.
And now,
We'll move through the phrases and you can repeat the phrase silently to yourself and considering what it means to you specifically.
May I accept myself just as I am.
May I accept myself just as I am.
So,
Seeing if you can maintain that image or some sense of that care and warmth while repeating the phrase,
May I accept myself just as I am.
Just seeing how it might feel to not need anything else at this time,
To not need approval,
Recognition.
May I accept myself just as I am.
And now,
Moving on to the next phrase,
May I accept my life just as it is.
Consider the whole ecology of your life,
All of the circumstances and places and forces at work,
Where you are in the lifespan,
Some winding path that led to here.
May I accept my life just as it is.
Seeing if it's possible to not need anything or anyone to change in your current life context.
This is what's here at this time.
Something out feels not to work against or struggle against circumstances.
May I accept my life just as it is.
And now,
Moving to the next one,
May I allow all emotions to arise and pass on their own.
May I allow all emotions to arise and pass on their own.
And you may sense emotions or moods that are present now.
Maybe it's resistance.
Maybe it's anxiety.
Maybe it's pleasure.
Let's see how it is again not to interfere.
May I allow all emotions to arise and pass on their own.
Consider how it would be not to discriminate against some emotions,
Not to cling to others.
May I allow all emotions to arise and pass on their own.
The next phrase,
May I experience ease and connection in my life.
May I experience ease and connection in my life.
So you may have reliable times of the day or week in which you experience this,
Certain activities that helps to bring to mind those moments of ease,
What that feels like in the body,
And those moments of connection,
How it feels to be not isolated or removed from others but attuned to those around you even if they're not physically around you.
May I experience ease and connection in my life in some form.
May I experience ease and connection in my life.
And last,
May I realize myself as loving awareness.
May I realize myself as loving awareness.
Now however this resonates for you,
However this makes sense,
May I realize myself as loving awareness,
Considering that feeling of being rather than doing,
That full acceptance of now and sense of wanting to care for or nurture whatever's in front of you.
May I realize myself as loving awareness.
May I realize myself as loving awareness.
