This meditation is a little practice in self-love for those times where everything feels a little bit hard and maybe the world's been a little bit harsh or maybe we've been a little bit hard on ourselves and this is just a reminder that you are very loved and that you can find safety and nourishment and security and kindness and compassion in your own heart,
In your own body and in your own mind.
For all those times that you need someone to really be your best friend,
This is just a reminder that you can be that for yourself.
So I'd like you to very gently start to focus in on the breath,
Noticing where you can feel the breath in the body.
Taking a nice deep breath in,
Filling up the belly and the chest and feeling the breath at the back of the throat and at the nostrils and all the way back down again.
And deepening that breath a little bit further,
Sinking into the safety of the breath,
The regularity and the repetition of the breath.
And noticing how the breath can connect the mind and the body.
Then I'd like you to bring your attention to the heart and the energy in the space that surrounds the heart and just noticing how that energy feels,
That very expansive,
Loving,
Gentle,
Generous energy around the heart and noticing how different that feels in the energy in the mind.
And breathing in consciously into that heart space energy,
Expanding and releasing with each breath.
And I'd like you to take one hand and place it onto the heart,
Onto the chest.
And if you can,
Place it directly onto the skin.
And I'd like you to feel the warmth of the hand on the chest and just breathe into that feeling.
That warm,
Supportive,
Gentle feeling of the hand on the heart.
And I'd like you to take your other hand and place it on top of the hand that's already on the heart,
And very gently tuck the fingers from the top hand under the bottom hand that's already resting on the heart.
So it's almost as if you're holding your own hand as it rests on the heart.
And I'd like you to just sink into that feeling of being held,
Holding your own hand.
And you can say to yourself,
I'm holding my own hand and I'm supporting myself in this moment.
Feeling that nurturing energy of being held and knowing that you're safe in this moment.
And with your hand covering your heart and the other hand holding the hand that's on the chest,
Just telling yourself anything that you need to hear in this moment.
I am loved.
I am cherished.
I am loved.
I am cherished.
I am safe.
I have everything I need within me to support and love and nurture and guide myself just as I would a best friend.
Breathing in and breathing out.
And just adding in anything else you need to tell yourself in this moment.
Maybe reminding yourself what an amazing human being you are and what an amazing person you are.
Maybe reminding yourself what an amazing human being you are and what an amazing job you're doing.
And how supported and loved you are.
And just allowing the hands to drop back down into the lap.
Perhaps having a stretch,
Moving the shoulders in any way that feels comfortable for you,
Having a yawn if you need one.
And if you'd like to come out of the meditation,
Just gently opening up the eyes,
Setting an intention for the rest of your day and coming back into the here and now.
And if you'd like to stay in this quiet meditative state,
You might like to either focus on the breath or incorporate focusing on what you're grateful for.
And coming out of the meditation in your own time.
And whichever your choice is to stay in the meditation or to come out right now.
I hope this practice has been nurturing and nourishing for you,
And I wish you a beautiful rest of your day.
So you so so so so so so so so so so so so so so so so so so so so so so so so
