Welcome.
This is a meditation designed to activate self-compassion and self-love.
Relationships are the most difficult things in life to grasp,
Including the relationship you have with yourself.
They require willingness to open our hearts and let love purify us.
Let us begin.
I'd like you to sit in a quiet place where you can relax.
Close your eyes.
Let go of all of the noise or distraction around you.
Allow your breathing to become slow and easy.
Focus on the breath.
How does it feel to breathe?
Know the sensations of your breathing as your breath comes in and leaves your body.
Breathing in and breathing out.
Be aware of your breath.
Feel your breath.
Give your body permission to relax.
Get a clear and strong sense of who you are as you go inside yourself,
Releasing tension and becoming fully present.
Start focusing on your heart space.
Gently place one hand over your heart.
Feel the touch of your hand on your chest.
Notice the natural rising and falling of your chest as you breathe in and as you breathe out.
Now I'd like you to think of a circumstance or situation that is currently very difficult to deal with.
Try not to get too lost in the storyline.
Instead,
Get in touch with your feelings about the situation.
What emotions are attached to this painful circumstance?
Is it anger?
Is it grief?
Is it disappointment,
Fear or sadness?
What's coming up for you right now?
Where do you feel that emotion inside your body?
What part of the body is physically manifesting the emotion most strongly?
Pay attention.
What about the sensation?
Is it tight?
Is it hot?
Is it cold or tingling?
Describe it with your mind.
Be aware of the emotion in your body and try to soften into the emotion.
See if you can soften around the borders of the emotion.
Surrender.
Soften.
Surrender.
Soften.
Validate how hard it is to be feeling any painful emotions that you may be currently feeling.
You're allowed to feel this.
You're allowed to feel exactly how you're feeling.
Now say to yourself,
May I be kind to myself?
May I be kind to myself?
May I accept circumstances of my life?
May I surrender to the discomfort of what I am currently feeling?
May I find peace in my heart?
May I be strong?
May I be strong?
Now breathe.
Just breathe.
Allow your chest to expand and get filled with your breath.
In your mind's eye,
Visualize the golden light in your heart space.
Experience a flow of energy moving through your heart and down through your body as you soothe any emotion that you may be currently experiencing.
See if you can allow whatever you're feeling to be with you.
Embrace it.
Let your awareness rest in your physical presence.
You are safe.
You are loved.
You are enough.
