Welcome,
Kindred spirit.
Find a comfortable position where your body can rest with ease.
You may sit or lie down,
Allowing your spine to be relaxed and supported.
Now gently close your eyes.
Take a slow breath in through your nose.
Gently exhale through your mouth.
Again,
Breathing in slowly and breathing out.
Allow your body to soften.
Relax.
Let your breath return to its natural rhythm.
There's nowhere to go.
Nothing to change.
Nothing to fix.
Just this moment.
Begin to notice the gentle movement of your breath.
The rise of your chest.
The expansion of your belly.
And the quiet release as you exhale.
Breathing in and breathing out.
Breathing in and breathing out.
As you rest with the breath,
You may notice thoughts,
Sensations,
Feelings,
Emotions beginning to surface.
If a difficult emotion or feeling is present,
Anger,
Anxiety,
Worry,
Frustration,
Just let it be here.
There's no need to pull away.
There's no need to push it away.
Instead,
Bring your attention to the body and try to focus on where in your body you feel this emotion so strongly.
Could it be your chest,
Your throat,
Or somewhere else in the body?
Take a slow breath in.
As you exhale,
Bring a gentle awareness to that place.
If it feels natural,
Place your hand over that part of your body.
Let the warmth of your hand be the gesture of love and compassion and kindness.
Breathing in and breathing out.
As you breathe,
Imagine sending compassion to this area.
As if you were saying to yourself,
It is okay to feel this.
I see you.
I am here with you.
It's okay to feel this.
I see you.
I feel you.
I'm here with you.
Allow the breath to move through that space.
Breathing in with compassion.
Breathing out,
Allowing the body to soften.
You do not need to solve this emotion.
You do not need to understand it.
You simply sit with it and that is enough.
Your presence,
Your breath,
Your compassion towards yourself,
All contributes to healing.
You do not need to understand it.
Simply sitting with it is enough.
Your presence,
Your breath,
Your kindness towards yourself.
These are powerful acts of healing.
Stay here with me for a few more breaths.
Breathe in.
Breathe out.
Breathe in.
Breathe in.
Breathe out.
Allowing compassion and love to flow wherever it is needed.
Slowly bring your awareness back to the whole body.
Notice the surface beneath you.
The wooden floor,
The cement or the concrete.
Notice the rhythm of your breathing.
And remember that whatever emotions arise in life,
You can always return to the breath.
And meet yourself with gentleness.
When you feel ready,
Slowly open your eyes.
Now take this kindness,
Love and compassion into the rest of your day.
Namaste.
Or,
In other words,
The divinity in me celebrates the divinity in you.
