Start by closing your eyes and finding a comfortable resting position for your body.
Begin breathing naturally,
Inhaling and exhaling.
Let your breath be steady and natural.
There's no need to force yourself to breathe any faster or slower.
Just settle into the natural rhythm of your breath,
As it is in this very moment.
You may want to place both hands on your low belly during this meditation.
Feel the warmth or the coolness of your hands and simply observe the sensation of your hands touching your low belly.
Feel your belly softly rising and falling with your breath as you inhale and exhale.
Allow your focus to stay with your breath,
Your hands and your belly softly rising and falling.
Allow other thoughts to come and go without resisting them.
When your mind begins to wander,
Simply draw your attention back to your breath as you inhale and exhale.
Next,
Expand your awareness to include the space one inch outside of your skin.
Feel the warmth or coolness of the air touching your skin.
Feel any fabric or surface that you are touching.
Become aware of stillness or movement of air upon your skin.
Simply sit,
Observing your breath and the space one inch around your body.
As you breathe,
Become aware of your body expanding into this inch of space and contracting again.
Inhaling,
Exhaling,
Expanding and contracting.
Silently repeat,
This one inch around my body has room for me in it.
I belong in this space.
Now bring your awareness to the room you are in.
Observe the sounds you hear without labeling them.
Simply listen.
You may choose to softly open your eyes and look around for a moment,
Bringing into focus the objects in the room without naming them.
Closing your eyes again and as you breathe,
Become aware of your body expanding into the room and contracting again.
Inhaling,
Exhaling,
Expanding and contracting.
You may want to stretch your arms and legs,
Moving slowly with your breath.
Silently repeat,
This room has space for me in it.
I belong in this room.
Next,
Imagine a meeting place where there are a lot of other people.
It's not a crowded place,
But there are other people around you.
Imagine yourself in this space,
Inhaling and exhaling,
Expanding and contracting.
Imagine the space around you being filled by your energy as you breathe into the space and contract again.
Silently repeat,
This meeting place has room for me in it.
I belong in this place.
Finally,
Bring to mind the entire world and all of its inhabitants.
Picture yourself among all of the other people on the planet,
All the animals and plants.
Feel them all moving independently of you and yourself breathing into the space around you,
Comfortable and confident.
As you inhale,
You gently expand and increase your awareness of others.
As you exhale,
You softly hold yourself with love and compassion.
Inhaling,
Embracing the world,
Exhaling,
Embracing yourself.
Silently repeat,
This world has room for me in it.
I belong in this world.
This world has room for me in it.
I belong in this world.
Softly,
Slowly begin to stretch your body.
Bring your awareness back to your breath and feel your hands touching your low belly.
Gently lower your chin and take three deep breaths into your chest.
May you know that you belong in this world.
May you know that this world has room for you in it.
May you always feel at home wherever you are.
May you always feel at peace and loved.
