Hello,
This is Paige with a meditation to help us bring some gentleness and kindness to ourselves for whatever emotions we might be feeling.
So go ahead and take a comfortable seat and gently close your eyes.
Take a nice big breath in and let it go.
And start to check in with your body from your toes all the way up to the top of your head.
Just notice if there's any spot where you're feeling some tension and as much as you can let it go.
Some common places we hold tension are the shoulders.
Just see if you can let them release and soften,
Relax.
Unclench your jaw.
And unfurl your brow.
And as much as you can settle and relax,
Feel your body as it connects with your cushion or chair.
And let yourself feel held and supported.
See if you can notice your breath,
Just your normal,
Natural breath.
Maybe identify the place where the breath feels strongest to you.
Maybe in your chest or your belly.
Maybe where it comes in through your nose.
Just rest your attention there.
Breathe normally,
Naturally.
See if you can notice just one breath and then the next breath.
And if your attention gets away from you,
Just relax and come back to your breath.
And if you find yourself lost in thought,
It's okay.
Take note of the important moment after you've had a distraction.
Just let go of any unkindness or story you tell yourself about that.
Have some compassion,
Kindness,
Gentleness for yourself.
Come back to your breath.
Just let go and begin again.
If your mind wanders,
It's okay.
We know that the healing is in the return,
Not in never having wandered to begin with.
Wherever our attention goes,
We can come back.
If you get distracted by a thought and it's helpful,
You can label your thought.
Just say thought and come back to your breath.
Get distracted by a sound.
You can just make a mental note sound and come back to the breath.
If you notice a sensation,
You can label it a sensation and just gently,
Kindly guide your attention back to your breath.
Distractions are normal.
And just make note of how you speak to yourself.
I got distracted and if what follows that and is harsh,
Just remember to be gentle and kind.
Have some compassion for yourself and begin again.
As many times as you need to,
Just draw your attention right back to your breath.
We often think of wanting to have compassion and kindness,
Gentle attitude towards our loved ones,
Toward others,
But that kindness and compassion should also extend to ourselves.
Knowing that it's okay to feel what we feel.
Just being mindful of what we're adding to it.
Knowing that when we get distracted or have uncomfortable feelings,
We can have kindness and compassion for ourselves.
Just continue to gently guide yourself back with kindness,
Back to your breath.
Finding ourselves with gentleness,
Kindness,
Remembering that it's okay to begin again.
Start from wherever we are.
Come back to the breath.
When you feel ready,
You can open your eyes.
I thank you for spending this time meditating with me.
