So welcome to today's practice.
We're going to take these first few minutes just to settle in.
And so I'll invite you to find a posture that feels both open and supported.
So allowing your spine to lengthen,
Your shoulders to soften,
And your jaw to relax.
If it's comfortable you might close your eyes or simply lower your gaze.
And take a long slow inhale through your nose,
And then a gentle exhale through your mouth.
Again inhale deeply,
Exhale completely.
Allow your breath to move naturally here.
Allow yourself to really arrive.
Bring awareness now into your body.
Notice if there are places that feel guarded or closed.
Perhaps your chest feels tight,
Or your jaw feels clenched,
Or maybe your shoulders are slightly raised.
Just notice where there are places that feel guarded or closed.
These are subtle defences,
Ways we protect ourselves.
And so you might whisper inwardly,
I notice my defences,
I welcome them with compassion.
I notice my defences,
I welcome them with compassion.
Feel the kindness in acknowledging even the protective parts of yourself.
And now with each inhale,
Imagine drawing in softness.
With each exhale,
Imagine releasing tension.
Inhale,
Softening.
Each exhale,
Letting go.
Visualize a gentle light in your chest,
Warm and golden.
And with each breath,
Let this light melt away the armour around your heart.
Whisper softly,
It's safe to soften.
Repeat that with your breath.
Now bring to mind someone you care about.
And imagine them sitting across from you.
Whisper inwardly,
I want you to love me,
And I will not lose myself for you.
I want you to love me,
And I will not lose myself for you.
And in this,
Feel the strength of loving with boundaries.
So a love that is open yet empowered.
And now whisper,
I will love you even when it feels scary.
And finally whisper,
I will love myself even when it feels hard.
Notice the balance of strength and softness in this practice.
Now placing one hand on your heart and one on your belly,
Ask inwardly,
What is love?
Let the answers rise not from the mind but from the body.
What is love?
Keep it simple,
A feeling,
A sensation,
A whisper.
Breathe in to this answer,
Allowing it to fill your chest,
Your belly,
Your being.
Whisper inwardly,
Love is here.
And as we close,
Allow yourself to feel gratitude for the love that has touched your life,
From others and from yourself.
Whisper inwardly,
Love is my way.
And taking three final breaths,
Inhaling openness,
Exhaling love,
Openness,
Openness.
And when you're ready,
Bring gentle movement into your fingers and toes.
And opening your eyes.
And carrying this truth with you that love does not require defense.
Love when empowered is your most natural state.
