So we're going to practice some loving kindness for ourselves.
It's usually quite common that we can find loving kindness for others,
Right?
You'll ask someone about their loved one or their friend,
And they'll say,
Yeah,
Sure,
I can definitely give them some support or some love or some encouraging words.
For ourselves,
It's always slightly harder,
Isn't it?
So we're going to take this time to give us this gift just for us,
For nobody else.
So please find a comfortable position for you.
It could be sitting down on a chair,
It could be lying down,
Whatever works for you.
It's sometimes useful to keep your spine slightly upright,
But only to an extent that feels comfortable.
The main thing here is to feel comfortable because we're not going to be moving the body during this meditation.
So when you're ready,
Let your eyes gently close,
Either fully or partially,
Whatever you prefer.
And take a few deep breaths to settle into your body in this present moment.
Notice the inhale and feel it travel into your stomach.
The gentle rise as you inhale and the gentle fall of the stomach as you exhale.
Now find a place in your body which might need some comforting or soothing.
Visually imagine this area.
For some this could be the heart.
This could be the stomach.
This could be any area you wish.
But just use it as a reminder that you're not just bringing awareness into this moment,
But you're bringing loving awareness into this moment and to yourself.
So keep noticing your breath.
There might be an area in your body where you notice it more.
It could be the chest,
The stomach,
The throat,
The nostrils or the mouth.
Just feel the breath moving through your body without you having to do anything.
It's just working on its own.
And when your attention wanders to thoughts,
To worries,
To wondering if you're doing it right,
Just gently let that go and give yourself some compassion.
And gently escort your attention back to the breath once again.
And now release your focus on the breath.
And begin offering yourself some words of kindness and compassion.
Hear words that you need to hear in this moment.
Words you can savour.
Words that you can really feel.
Just repeat them over and over.
And you might already have some phrases in mind that are meaningful to you.
But if you can't think of anything,
That's okay too.
Just open your heart and your mind to whatever you feel you need to hear right now.
Anything that touches you or speaks to you in the deepest way.
Keep opening up your heart to these messages.
Letting them really sink in inside you.
Letting them take up space and feel your being.
If only for just this moment,
Surrender and let go.
And whenever you notice that your mind has wandered,
Just know that it's okay.
That's what minds do.
Just gently bring your awareness back to the sensations that you're feeling in your body.
Thoughts will come.
But all you've got to do is come home to your body and the feelings that you feel.
Coming home to the kindness that you have for others,
That you have inside you for yourself.
And really sense what it feels like to feel this kindness.
It could be like a glow of light running through your body,
Cleansing it.
Or it could be something else.
With each in-breath,
Take in this kindness.
And with each out-breath,
Let it wash through your body.
And bow.
And now slowly bring your awareness back to your body,
To the physical environment around you.
And when you're ready,
Slowly make some movements with the fingers and the toes.
Feel yourself grounded and energized and calm.
And gently open your eyes.
