Welcome to this meditation practice for cultivating grace.
Let's begin by settling into a comfortable position where you feel relaxed but alert.
Allow your eyes to close and begin to notice your breath.
Let it bring your awareness inward with its inhale and exhale.
Breathing in and breathing out.
Let yourself be soothed by the rhythm of the breath in your body.
Chest and belly expanding with your breath in and contracting with your breath out.
Settling yourself into your body's rhythm.
Let it calm you.
Let it slow you down.
Let it bring you here to this moment.
You may be hearing the voice in your head lately telling you,
I should be doing more or I'm not enough.
This voice can be persistent almost like it's playing on a loop in your head.
Telling yourself I should be doing this or I should have handled that differently.
This voice can leave you feeling guilty,
Anxious or deeply judgmental about yourself.
And when we compare ourselves to others or we expect perfection from ourselves,
The voice only gets louder.
I invite you to consider what would serve you in reminding yourself that self-care is not selfish.
It's one of the greatest gifts we can give ourselves and others because we can't give from an empty well.
For the next few moments,
Be curious and open about what would really serve you,
Your self-care and your capacity for resilience.
Let it bring you here to this moment.
Perhaps that's saying no more to the have tos and the shoulds in your life.
Maybe it's taking more time to do the things you truly enjoy and that bring joy to your life.
Or it could be taking a step back from people and circumstances that drain your energy and instead setting healthy boundaries.
Or maybe it's simply taking more opportunities to become still and enjoy the present moment.
While you experience the stillness,
Perhaps you'll hear something beyond all of the negative judgmental chatter of the mind.
Simply receive these loving words as if they're from a friend.
Continue to breathe and let these words renew you and fill your soul.
You're doing your best.
There's nothing more you need to do.
There's nothing more you need to be.
You are enough.
And you're doing a great job.
With every breath in,
Imagine yourself breathing in grace,
Love and acceptance.
And with each breath out,
Imagine yourself letting go of any shame,
Guilt or perfection you may be holding on to.
Breathe in love,
Breathe out guilt.
Breathe in grace,
Breathe out perfection.
Breathe in acceptance and breathe out shame.
You're exactly where you need to be right now and you're doing exactly what you need to be doing.
You're doing your best and this is enough.
Taking a deep breath in and out.
Begin to feel your feet on the floor and your body on the chair or surface beneath you.
Begin to bring some movement to your body by wiggling your fingers and toes and when you're ready,
Open your eyes.
You can return to this practice anytime you're experiencing feelings of guilt,
Shame or unworthiness.
Thank you for joining me in this practice.
