Welcome to your guided meditation practice.
Get comfortable in a seated position of your choice,
Whether on a chair or cushion.
And before we close our eyes or soften our gaze,
Let's take three deep,
Slow breaths to feel our presence.
Inhale into your belly fully,
Deeply,
And exhale slowly.
Deep breath in,
And slow breath out.
Last one,
Inhale,
And exhale.
I invite you to close your eyes or soften your gaze.
Feel your feet touching the floor,
Your sitting bones on the chair or cushion.
Feel your body breathing right here and now.
Focus on your breathing.
Feel each inhale and each exhale.
With each inhale,
You're growing taller,
Broadening across the chest,
And with each exhale,
Consciously and gracefully letting go of what no longer serves you in this moment,
Of any physical or emotional tension from your body,
Any stagnant energy.
Letting go and relaxing in the moment.
Notice where you feel your breath most vividly,
In your nostrils,
Maybe at your chest or belly.
Wherever you feel it,
Rest your attention there.
Resting with your breath.
Notice the sensations of being still and quiet.
Notice the sensations of your breath where you feel it most.
Now bring to your mind someone you deeply cherish,
Someone that loves you.
It could be a family member,
A child,
A pet.
Imagine that person sitting in front of you and looking back at you.
If you feel like holding their hands,
Offer them words of loving kindness.
Offer them words of loving kindness.
May you be safe.
May you be peaceful.
May you be kind to yourself.
May you accept yourself as you are.
Let yourself feel the love that is unfolding inside you.
May you be safe.
May you be peaceful.
May you be kind to yourself.
May you accept yourself as you are.
May you be safe.
May you be peaceful.
May you be kind to yourself.
May you accept yourself as you are.
Sit next to your loved one.
You can keep holding their hands or maybe imagine hugging each other.
Offer love,
Kindness and compassion to both of you by repeating silently the phrases.
May we be safe.
May we be peaceful.
May we be kind to ourselves.
May we accept ourselves as we are.
Let the words and their meanings sink in.
May we be safe.
May we be peaceful.
May we be kind to ourselves.
May we accept ourselves as we are.
We all make mistakes and fail.
No one on this planet is perfect but we all try our best.
We are imperfect but we are enough.
May we be safe.
May we be peaceful.
May we be kind to ourselves.
May we accept ourselves as we are.
Let go of the past.
Let go of your loved one.
I invite you to gently place your hands over your heart if that feels comfortable.
And take a moment to sense your heart.
Feel the warmth of your hands.
Now give yourself the same kindness,
Compassion and acceptance you just gave to your friend,
Your loved one,
To both of you.
May I be safe.
May I be peaceful.
May I be kind to myself.
May I accept myself as I am.
We are all on the same boat.
We all feel inadequate in some way.
May I be safe.
May I be peaceful.
May I be kind to myself.
May I accept myself as I am.
Allow the words and the full meaning penetrate your heart.
Receive them in the form of bright light flowing through you.
May I be safe.
May I be peaceful.
May I be kind to myself.
May I be kind to myself.
May I accept myself as I am.
You are caring for yourself,
Loving yourself in a way that nobody else can for you,
Tending to your feelings and needs.
Whatever you are needing right now,
Offer to yourself.
Unconditional compassion.
Feel your presence and embrace yourself as you are.
Rest your hands in your lap.
Now widen the circle of your heart.
Rest your hands in your lap.
Now widen the circle.
Think about your family,
Friends,
Co-workers,
Neighbors,
People you see regularly,
Including yourself.
Including yourself.
Offer these words of loving kindness to all of you.
May we all be safe.
May we all be peaceful.
May we all be kind to ourselves.
May we accept ourselves as we are.
Open your heart and feel love flowing in and out.
May we be safe.
May we be peaceful.
May we be kind to ourselves.
May we be kind to ourselves.
May we accept ourselves as we are.
Embrace yourself and them with loving kindness.
May we be safe.
May we be peaceful.
May we be kind to ourselves.
May we accept ourselves as we are.
Take a moment to feel the difference in your body,
Mind,
And spirit after this practice.
How does it feel to fill your heart with compassion,
Kindness,
And love for yourself and others?
Do you feel joy of compassion?
Do you feel more connected and open?
Thank yourself for dedicating time to this practice.
Creating a more compassionate and harmonious inner world.
