Hello,
My friend.
Let's meditate.
Begin by finding a comfortable resting position for your hands.
Palms on your thighs,
Palms face up,
Or even resting one hand inside of the other.
Find a comfortable position that leaves your hands away from distraction.
Lift your shoulders up to your ears,
Roll them down your back.
And if it's comfortable to you,
Close your eyes.
Begin by noticing the flow of breath in and out of your nose.
The gentle rise and fall of the inhale and the exhale.
Notice the sound.
Notice the texture.
Notice the sensation of breath moving through your body.
Today's meditation is a self-compassion meditation.
I'll lead you through a series of short and simple phrases.
Repeat these phrases to yourself,
Silently in your head.
And notice how it feels to say these things to yourself.
Begin by placing one hand over your chest and the other hand over your belly.
Allow your elbows to relax by your sides.
And say this to yourself.
May I be safe.
May I be happy.
May I be kind to myself.
May I accept myself just as I am.
May I be safe.
May I be happy.
May I be kind to myself.
May I accept myself just as I am.
May I be safe.
May I be happy.
May I be kind to myself.
May I accept myself just as I am.
May I be safe.
May I be happy.
May I be kind to myself.
May I accept myself just as I am.
May I be safe.
May I be happy.
May I be kind to myself.
May I accept myself just as I am.
May I be safe.
May I be happy.
May I be kind to myself.
May I accept myself just as I am.
Continue to say these short phrases to yourself.
Take a breath in between each phrase.
And if you don't remember,
Don't worry about it.
Just make it up.
We'll spend the next two minutes in silence together.
Okay?
Enjoy.
Take a long,
Full,
Deep breath in and slowly empty it out.
Tap your chin to your chest and roll your head from side to side.
Reach your arms up over your head and take a big,
Full stretch.
Bring your palms to touch at the center of your chest.
Take a moment and notice how you feel.
In honor of you and me and this practice that we share,
I bow to you,
Dear friend,
And say Namaste.
