Welcome.
This meditation is designed to help you breathe and connect to your body when you are going through a hard time.
I invite you to sit or lie down in a comfortable position.
Close your eyes if that feels comfortable for you.
And start to connect to your breath.
Taking a really deep inhale in,
Filling up your belly,
Filling up your chest with air.
Hold it at the top.
And release.
And as you exhale,
I invite you to release anything that is no longer serving you.
Release any stress.
Release any worry.
Release any overwhelm.
Let it go.
Let it melt away.
Feel your body sinking deeper into the surface.
Breathing into any tight areas in your body.
Becoming fully present for yourself in this moment.
First,
I invite you to acknowledge what it is you feel in this moment.
Acknowledging your feelings and emotions with no judgement.
Do you feel shame?
Do you feel embarrassment?
Do you feel failure?
Do you feel disappointment?
Do you feel resentment?
Do you feel hopeless?
Acknowledging how you feel with no judgement.
Where does this feeling show up in your body?
Noticing what it feels like.
And if you feel numbness,
That's okay too.
It may be hard to notice what you feel because our mind wants to protect us from the pain.
But when we suppress our heavy emotions,
They don't go away.
They become trapped in our body and eventually turn into physical ailments.
So do a scan of your body.
Notice any tightness,
Any tension.
Notice any pain,
Any ache.
And breathe into that area.
Notice any sensations in your body and breathe into them.
Imagine surrounding the sensations with acceptance.
Don't try to force it to go away.
Just surround it with acceptance.
Sometimes we feel pain will kill us.
But we're still alive.
We're still breathing.
So just continue to breathe.
Breathe into the pain.
Wrapping it in acceptance.
When we try to force ourselves to feel better,
We create resistance.
No resistance,
Just surrender and breathe.
Letting go.
It's okay to cry.
It's okay to scream.
It's okay if you don't feel strong.
Don't try to be or feel anything other than how you feel in this moment.
Give yourself space to just be.
And breathe.
Taking really deep inhales in and slow exhales.
Slowing down your breath.
Breathing into any tight areas in your body.
Move if you need to move.
Stretch if you need to stretch.
Roll your shoulders back.
Soften your face.
Release any tension from your jaw.
Relax and breathe.
Relax and breathe.
Notice if the tension in your body has started to melt away.
Give yourself permission to release what is no longer serving you.
Releasing blame.
Releasing shame.
Releasing the sense of failure.
Let it go.
Let it melt away.
Release any pressure to have the answers right now.
You don't have to have it figured out right now.
Right now in this moment,
All that matters is sending yourself compassion.
What does compassion look like?
What does compassion feel like?
Imagine wrapping yourself in a blanket of compassion.
Soft and fuzzy,
Nurturing blanket.
Filling you up with so much compassion.
You deserve to be supported.
You deserve to be nurtured.
You deserve to be comforted.
I know you're hurting and it's okay.
You don't always have to be strong.
You don't always have to have it together.
You don't always have to have the answers.
You are worthy and valuable.
You are still a divine being.
We all experience hard times.
You are not alone.
You are not alone.
Sending yourself so much compassion.
Infusing compassion in every cell of your body.
Don't force yourself to feel any other way than how you feel.
Having compassion and understanding for how you feel.
Your feelings are valid.
Your feelings matter.
You matter.
You are not alone.
You are loved.
You are worthy even if things feel hard right now.
You are not alone.
You are loved.
You are worthy even if things are hard right now.
Continue to breathe and continue to nurture yourself.
Continue to be a part of your body.
Continue to be a part of your body.
Continue to be a part of your body.
Continue to be a part of your body.
Continue to be a part of your body.
Continue to be a part of your body.
Continue to be a part of your body.
Continue to be a part of your body.
Continue to be a part of your body.
Continue to be a part of your body.
Continue to be a part of your body.
Continue to be a part of your body.
Continue to be a part of your body.
Continue to be a part of your body.
Continue to be a part of your body.
Continue to be a part of your body.
Continue to be a part of your body.
Continue to be a part of your body.
Continue to be a part of your body.
Continue to be a part of your body.
Continue to be a part of your body.
Continue to be a part of your body.
Continue to be a part of your body.
Continue to be a part of your body.
Continue to be a part of your body.
Continue to be a part of your body.
Continue to be a part of your body.
Continue to be a part of your body.
Continue to be a part of your body.
Continue to be a part of your body.
Continue to be a part of your body.
