Welcome my friend,
This is Brianna with Bright Avian and today we explore self-compassion in words.
Let's sit comfortably with our spine up straight,
Our bodies relaxed,
The feet are flat on the floor or in any comfortable position.
We can soften the gaze or close the eyes and as we start with a self-massage I would like to thank you for trusting me with your time and energy.
So we'll take the right arm and we'll start with a self-massage to the left shoulder.
Breathe in through the nose deeply and I feel through the mouth with the side completely.
Keep massaging your shoulder,
Breathe in through the nose,
Breathe out through the mouth.
You can move to the upper arm now,
Breathe in through the nose and I feel through the mouth.
Moving to the forearm,
Breathe in through the nose and breathe out through the mouth.
And one last time,
Moving to the wrist,
Breathe in through the nose,
The fingers and breathe out through the mouth.
We'll now take the left arm and place it on the right shoulder and we breathe in deeply through the nose,
Massaging the right shoulder blade.
Breathe out through the nose,
Breathe in through the nose.
Keep massaging,
Just rubbing gently your shoulder,
The muscles,
Breathe out through the nose,
Moving to the upper arm,
Breathe in through the nose.
Breathe out through the nose,
Breathe in through the nose,
Moving to the forearm.
Breathe out through the nose,
Just gently massaging yourself.
One last time,
Breathe in through the nose deeply,
Moving to the wrist and the palm,
The fingers,
Breathe out through the nose.
Thank you,
Arms,
For moving my energy.
I hope you feel refreshed.
Breathe in through the nose normally,
Breathe out through the nose normally,
Breathe in through the nose normally,
Breathe out through the nose normally.
We'll start our meditation with silently asking ourselves the question,
What would I say to myself if I were my best friend?
What would I say to myself if I were my best friend?
Ask yourself silently a few times and listen.
Listen to whatever comes.
Be open.
Release the question and any answers that may have come.
Breathe in through the nose,
Breathe out through the nose,
Breathe in through the nose,
Breathe out through the nose.
We'll continue with the silent repetition of the mantra.
Aham Daanam.
If you prefer the English phrase,
I am compassion,
Choose that as an anchoring thought for your meditation.
Aham Daanam.
Easily and effortlessly.
As a soft whisper.
I am compassion.
Beginning at the end of the meditation,
You'll hear soft chime.
Aham Daanam.
Aham Daanam.
Aham Daanam.
Aham Daanam.
Aham Daanam.
Aham Daanam.
Please keep your eyes closed.
Release the repetition of the mantra.
Breathe in.
Breathe out.
We'll close our meditation today with the intention,
I am understanding and kind to myself.
I am understanding and kind to myself.
I am understanding and kind to myself.
Release the intention to the universe.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
As it feels comfortable,
Please open your eyes.
Thank you for sharing your time and energy with me.
Thank you for trusting me.
If you today as a bonus practice,
I would ask you to consider what are the words of understanding,
Support and kindness?
How do we speak when we come from that place of self compassion?
Thank you.
Have a wonderful rest of your day or night.
Namaste.
