Welcome.
My name is Kara and I'm going to guide you on this little meditation,
Offering some love and some kindness to your tummy.
So first I'd like to invite you to find a comfortable position.
This could be in a seated position on a cushion or a chair,
Or even lying down somewhere that you feel supported and nurtured.
If you feel safe to do so,
Please allow your eyes to drift closed,
Or perhaps your gaze to soften so you're able to turn your attention inward.
Once you find the spot that feels good in your body today,
Take a moment to land in this present moment.
You can do this by simply bringing the whole of your attention into whatever parts of your body are connected downwards to the earth and feeling the support of the earth beneath you.
I want to invite you to breathe into that feeling of support,
Into that feeling of connection,
Knowing that that feeling of groundedness is always available to you if you need it throughout this meditation and anytime at all really.
Now that you've become present in the moment and in your body,
I invite you to lay your hands on your tummy.
Begin by bringing in a slow,
Deep inhale through your nose and release the exhale just as slowly out through your mouth.
Notice the feeling of your hands resting on your tummy and then bring in another slow,
Deep inhale and release your exhale.
Gently begin to rub your tummy a little bit.
Notice the way the flesh feels,
But try not to apply any judgments to it whatsoever,
Just for this moment.
Just experience the feeling of your hands and your tummy connecting to each other and breathe.
Now allow yourself to notice if any thoughts or judgments or emotions are coming up for you.
Observe whatever it is that's coming up as though you're listening to a friend telling you what they are thinking and feeling.
And come back again to your breath.
Imagine now what you would say to your friend in response and as you continue to breathe,
Offer that loving and kind response to yourself.
And to your tummy.
Gently guide your attention back to that connection between your hands and your tummy.
And imagine a soft golden glow starting to surround your hands.
This glow is the light of compassion and acceptance.
Allow that glow to build until it begins to sparkle and then send the glow all the way into your tummy.
Keep letting the glow build until it encompasses your whole torso,
The entirety of your body.
And then gently tuck that glow away into your heart,
Allowing it to continue its work of spreading kindness and compassion and acceptance into your tummy.
As you feel the glow settle into your heart,
Allow your hands to fall away from your tummy and return to your breath.
Inhale slowly and deeply through your nose and sigh out your exhale letting your breath be as loud as feels good in this moment.
Take another breath just like that.
Slow deep inhale through the nose and sighing it out.
Now maybe sending your attention back into those places in your body that are connected downwards to the earth.
Connecting back into that place of groundedness,
Allowing yourself to feel held and supported.
Coming back into the feeling of your body being loved and held and nurtured.
As you feel ready to do so,
Begin to flutter your eyes open,
Moving slowly so as to ease yourself back into the world.
Perhaps you'd like to take a moment to find a little bit of movement,
Anything that feels natural and good in your body right in this moment.
And then take just a second or two to offer yourself some gratitude.
Thank yourself for taking the time to show up today for yourself and for your body.
I wish you only the very best and thank you for taking the time to be with me today.
