Welcome,
Friends.
This meditation is designed to support those living with chronic illness.
You will be invited to gently meet an emotion that's present for you right now,
Not as something to get rid of,
But as a part of you that deserves care.
You'll be guided to stay connected to yourself while offering kindness,
Soothing touch,
And understanding to what you are feeling.
Please know that everything in this practice is optional.
You're always free to adjust,
Pause,
Or stop.
There's no right way to do this,
Only what's right for you today.
Take a moment to settle in,
In whatever position works for your body in this moment.
Let your eyes close or soften your gaze.
Begin by noticing your breath without changing it.
If breathing feels uncomfortable,
You can simply notice your body being here.
Gently bring attention into your body,
Only to the extent that it feels okay.
If at any point something feels like too much,
You can pull back,
Open your eyes,
Or focus on a neutral place instead.
Now,
Notice if part of you is holding an emotion today.
It might be related to pain,
Fatigue,
Some kind of limitation,
Or the uncertainty of living in a changing body.
You might say silently,
Part of me is feeling sad,
Or part of me is feeling frustrated or angry.
Pick whatever emotion is most present for you.
Know that this feeling is not all of you.
It's just one part that you are bringing kind awareness to.
See if you can identify where you feel this feeling in your body.
Maybe it's your chest,
Your throat,
Your stomach,
Or somewhere else.
If it feels supportive,
Offer a gentle touch to that area.
Or,
If touch isn't comfortable today,
Imagine a comforting presence near this part.
Perhaps a trusted friend or family member,
Or a beloved pet.
And,
If you didn't get a sense of where the emotion lives in your body,
That's okay.
Consider placing a hand in different areas,
And notice if one position feels more comforting than another.
How much can you allow in and receive this soothing touch or presence?
Let the message be simple.
You don't have to go away.
I am here with you.
Now,
Offer this part validation.
You might say,
It makes sense that you feel this way.
Or,
Anyone living with this would feel similar.
Notice if there's even a small softening from being understood.
Can you also notice the difference between being this part and being with this part?
You might gently remind yourself,
This is part of my experience,
Not the whole of who I am.
Take a moment now to offer another kind phrase to yourself.
Maybe,
I'm doing the best I can today.
Or,
I want to be kind to myself today.
As we come to a close,
Acknowledge that you practiced being present with yourself in a kind way.
Small moments of listening and care matter,
And when they're done often can create meaningful change.
When you feel ready,
Start to return your awareness fully to the room or space you are in,
Moving when it feels right for you.
Know that you can return to this practice anytime,
For a few breaths or a few minutes,
Whenever a part of you needs care.
Thank you for being here today,
And for treating yourself with kindness.
Until next time.
