Welcome to this self-compassion meditation and visualization meditation.
And in these kind of meditations it can be useful to first check into your body,
To feel how you're sitting here,
Sensations pop up,
Relaxing sensations in the body,
Tense sensations,
Neutral sensations in the hands or feet or somewhere else.
You just notice them,
No need to change anything.
Through the body you allow yourself to come to the present moment,
To be in the present moment.
You notice your breath moving along in your body and neither your body nor your breath doesn't have to be any different.
Just allow them both to be as they are.
And now that you have been a bit more settled in the present moment,
Go into the visualization meditation and you can imagine that.
Say a meter in front of you and a half a meter up.
You imagine there is a,
The easiest visualization might be like a ball of light.
A ball of light from where friendliness,
Warmth,
Compassion will come from.
So you imagine that on an in-breath those light from this ball of warm,
Friendly,
Compassionate light will come to your face and the upper part of your body and you welcome them.
Like sunbathing you allow those rays of warm light to come to your skin and relax and welcome them.
The quality that you're worth having this warmth,
This compassionate light enter into your body.
On an in-breath you breathe in,
You allow those rays,
Those lights to come to your face,
To your skin and bring you warmth,
Compassion,
Kindness,
Love.
And on an out-breath you allow those,
This light to spread all over your body and you add self-love with it.
You add your own love with it,
Your own warmth,
Your own compassion,
Your own strength,
Whatever you feel like adding.
On an in-breath you allow this light from outside,
From this ball of light to be welcomed onto your upper part of your body and then you add your own compassion,
Kindness,
Warmth and let this light spread to all of your body parts.
And on every in-breath you really feel that you are worth receiving this light and on every out-breath you feel that you are worth this love,
This self-love and you bring it everywhere,
To every cell of your body,
Without any conditions.
You're worth it regardless anything that's going on now,
Always.
And you let this breath have its own rhythm,
Its own tempo.
You are not worried when the visualization is not as clear.
Just do the exercise as good as you can and trust that will do its work.
Sometimes there is a difficult situation that we feel or shows up as a knot in the body,
As a physical sensation.
If that's the case then you can bring those,
This love,
This warmth,
Those compassionate rays of light,
Your own self-love combined with it to that place in the body.
So the tension is surrounded by warmth,
By kindness,
By compassion.
And that often creates,
Not immediately,
But can create space.
So the initial tension doesn't have to be alleviated or be diminished.
But around it,
It can really relax,
Gives it space.
You can do that in your own way for one or two minutes,
Where I will not guide you.
And then we'll bring this meditation to a slow close,
In a way that we first go back to our body,
All the sensations that are present now.
You feel some sensation due to this exercise.
Maybe you feel neutral sensations,
Feet on the floor,
Hands touching each other,
Temperature.
But either way,
Notice how your body feels.
And we're looking without needing to find anything.
We just open for it.
And then we can close the meditation.
And you can open your eyes if you haven't already done so.
