Hello and welcome.
My name is Rae and I will be guiding you through a simple meditation practice today focused and rooted in self compassion.
We will be working in unity with breath and heart to navigate and find those sacred spaces of inner security within us.
So as you arrive to your space and your practice,
Notice where you are and notice what is alive within you.
Beginning to situate into a posture that supports you and your body and simply draw the eyes to close.
Starting to welcome the body to be in counsel with the breath.
Letting the heart be an anchor and a bridge back to safety,
Support and love.
Taking three deep breaths in through the nose.
Begin to turn gentle awareness towards the body.
Finding an exploration and sense of self compassion.
Where can you soften the mind and heart?
Letting each exhale guide you back to that place of ease.
You are safe to rest.
You are safe to remember.
You are safe to return to your heart.
Knowing that everything that arises can be held with compassion.
Cascading this awareness throughout the body.
Noticing what is opening.
What is expanding.
What is shifting.
What is dancing within you.
Cherish it through your breath and your heart.
As the mind wanders,
Perhaps noticing the surrounding sensations,
Orchestrating this divine moment of presence.
The oceanic pulse of breath flowing in and out through the nostrils.
The slight and subtle grounding force from the crown of your head all the way down to your sit bones.
Just feel the magnificence of your body,
Your breath,
And your heart in unity.
Feeling this frequency,
Feeling this vibration,
Imprinting it into your heart as sacred counsel and sacred safety.
Feeling supported and held by the earth.
On your next breath in,
Inhaling through the nose for 4,
3,
2,
1.
Holding for 4,
3,
2,
1.
Exhale for 3,
2,
1.
Returning to your natural breath.
As the river of your mind flows,
Let compassion guide you back to each inhale that arrives,
Knowing it's an infinite invitation to meet renewal and fortification.
The texture of our mind often leaves an echo in the body.
With care,
Bringing your awareness to where emotions and thoughts are sitting in the body.
Pausing here and breathing into these spaces.
Without force or need to change,
Let the breath flow and amalgamate the landscape of your body.
Softening into discomfort,
Allowing yourself to find acceptance and peace in the transient state of our emotions.
The more we create spaciousness for our pain,
Our hurt,
Our confusion,
Our suffering,
We increase our capacity to have compassion for others.
With the breath,
You are not alone.
You are tethered to divine wisdom.
Now noticing where is the breath.
Perhaps tracing the rise and fall of your inhale and exhale as it circulates throughout your body.
When we soften judgment and return to compassion,
Our capacity to embody presence and connectivity to our true nature increases.
Like the sensations and thoughts that come and go and the air we breathe,
Everything is changing,
Everything is transient.
Can you allow your breath and your heart to be a sacred site of refuge?
Knowing this is your embodied place of safety and security.
As the external shatters,
As the mind quakes,
Allow your heart to carry you.
Let it fall apart and believe in the force of presence,
Love and truth to sustain you.
Reminding yourself to the tides that you are loved and you are safe in your heart.
Returning to a place of trust and knowing there is nowhere to go,
Nothing to do and no one to be.
Maybe placing a hand on the heart.
Returning to that compassionate space between body and mind that witnesses and holds you.
Knowing you carry the fortitude of sentient love,
Magic and strength within you.
And as with each new breath,
You can begin again.
Taking a final three deep breaths,
In through the nose,
Out through the mouth,
In through the nose,
Out through the nose.
Be happy.
May you be safe.
May you be free from suffering.
May you live your life with ease.
Shifting from side to side.
Gently fluttering the eyes.
Thank you for practicing with me.
I see you and I love you.
