Welcome to this meditation of self-care.
Give yourself permission to take this time out for yourself.
Let's begin by coming into a comfortable upright position,
Either on a chair or sat on the floor.
Gently close your eyes.
Sit with your spine nicely aligned and perhaps shake or wriggle your shoulders a little to release any tension you may be holding and make yourself comfortable.
If you feel the need to lay down then that's okay too.
Position your hands gently on your lap or next to your body if you are laying down.
Feet flat on the floor or falling outwards.
Feel the weight of your body sitting or lying.
As we begin this meditation of self-care commit yourself to this present moment.
Now let's take a few deep restorative breaths,
Breathing in through your nose and as you breathe out you may like to release a big comforting sigh.
Deep restorative breath in,
Big comforting sigh out.
And again deep restorative breath in,
Big comforting sigh out.
Now regulate your breath.
Don't force it or judge it.
Just relax into it.
If your thoughts begin to wander during this meditation simply bring your mind and your attention back to the breath.
As you breathe in bring a sense of kindness,
Self-compassion and care to how you feel.
And as you breathe out allow any judgement and self-criticism or desires to rush into your day to leave with your breath.
Breathing in kindness,
Self-compassion and care.
Bringing out judgement and any desire to rush into your day.
If at some point during this meditation you feel inclined to place your hand on your heart please do so.
This may help you to visualise a sense of comfort,
Of care and of support and self-nurturing.
If you are a nurse,
A health professional,
A teacher or a parent or someone who always cares for others it is important to take time to rejuvenate and replenish your reserves.
We are often so busy taking care of others we neglect to care for ourselves.
Feel gratitude toward yourself for being a caring person,
For having the capacity to care for others,
For having the opportunity and privilege to make a difference to people's lives.
Imagine a dear friend,
A family member or someone that you love or care deeply for.
Imagine the warm compassionate feelings you hold for this person.
Try and project these feelings toward yourself.
Sit with this for a while.
Breathing in kindness,
Self-compassion and care.
Breathing out judgement and any desire to rush into your day.
In order to care for others first we must care for ourselves.
Notice a beautiful contented feeling of self-nurturing and of kindness toward yourself.
Sit with this a moment longer as you continue to focus on your breath.
Now bring your attention back to the outside world,
To the space or room that you are in.
Wiggle your toes and fingers,
Maybe rotate your shoulders a little.
Listen to the noises present in the space you are in.
Become aware of your surroundings.
When you feel ready,
Slowly open your eyes.
Take another deep breath in and out and feel replenished and able to care firstly for yourself and then for others.
