You press play,
You are listening,
You are here.
This is already the start to do the self-kindness practice.
Find a position that's comfortable,
Alert and relaxed.
Take a deep inhale and with the exhale do a short body scan.
Is there any tension maybe in your jaw,
In your chest,
In your shoulders,
In your fingers,
In your toes?
And another deep inhale and with the next exhale let the tension ease a little more.
And if you are fancy,
Take another deep breath with me and with the next exhale ease it even a little bit more.
For the next couple of moments let's focus on the moment that the in-breath begins,
It ends and the moment the out-breath begins and it ends and the inhale begins again.
Take your right hand,
Put it on the chest,
Gently,
Softly feeling the touch,
The temperature of your chest,
Of your fingers.
Try to feel the energy exchange that happens from your hand to your chest and the other way around.
And this wishes,
This self-kindness wishes that we are going to do,
I want you to be curious and see what would happen if you imagine that those wishes expand from your heart into every cell of your being.
So let's start with another deep inhale.
Bringing attention to your heart and your right hand.
And now repeat the next sentences with me.
May I be loved.
May I be cared for.
May I be at peace.
May I be healthy.
May I be adored.
May I love.
May I cheer.
May I be cheered up.
May I pause.
May I be kind to myself.
May I be soft with myself.
May I be at ease.
May I be present.
May I be at home.
May I belong.
May I be respected.
May I let go.
May I hold on.
May I forgive.
May I connect.
May I set boundaries.
May I be aligned.
May I live by my values.
May I be loved.
May I be cared for.
May I be at peace.
May I be healthy.
May I feel my breath.
May I be present.
May I be.
Thank you for participating in the short self kindness practice.
Give yourself a little cheer up.
In total,
Almost six minutes done.
Practicing strengthens the self kindness muscle.
My name is Patrick Christopher Ehler.
And I'm your instructor for self kindness for today.
