Self-care meditation.
So bringing yourself into a sitting position of your choice.
Whether it is on a chair or on the floor,
On a cushion.
Allow for your spine to be gently upright.
The hands may come to rest in your lap or on your knees.
Allow your shoulders and face to relax.
Let your eyes close or gently lower your gaze.
Allow your body to be comfortable.
Make any movement or adjustments you need to release tension.
And feel the weight of your body sitting.
Feel the breath flowing.
Let the breath flow naturally.
Calming and settling body and mind.
And give yourself permission to take this time out for yourself.
Commit yourself to remaining here in this present moment.
And take a deep breath in and a releasing relaxing breath out.
Twice more.
Deep inhale when you're ready.
And a releasing relaxing exhale once more.
And now just let the breath flow naturally.
Relax into it.
If your thoughts wander at all during this meditation,
Then kindly,
Gently,
Bring your attention back to your breath.
Noticing now the flow of your breath at your nostrils,
The cooler in breath and the warmer out breath,
The felt sense of your breath.
And when you feel ready,
Let your awareness drop to your chest,
Your heart space.
And watch and feel the rise and fall of the inhale and exhale here.
And then slowly drop your awareness to the sensations of where you are in contact with the seat or floor.
Receive the support of the ground beneath you.
And broaden your awareness to the sense of the strong solid earth beneath you.
And now come back to your heart space.
Feeling that you can breathe in a sense of kindness,
Self-care,
Self-compassion and breathe out any judgment,
Self-criticism or pressure.
With each breath,
Breathing in kindness,
Self-care,
Love and self-compassion,
Breathing out any judgment,
Self-criticism or pressure.
As you breathe,
Let go of tension,
Tiredness.
Let go of worries,
Fears,
Frustrations.
Allow them to flow down your body,
Feel them flowing down your body away into the earth.
And as these tensions and worries,
Fears and frustrations melt away,
Come back to your heart.
Inviting a sense of connection to the loving,
Nurturing feelings within the heart.
If it helps you to connect,
You might like to place one hand on top of the other at your heart space.
Feeling as if you were breathing in and out through the centre of your chest and your heart space.
This place of love and compassion within you.
And now bring to mind,
Bring to your heart,
Someone or something for which you feel a real sense of deep love and connection,
Deep loving care.
Maybe a person or a pet.
Experience a felt sense of love,
Care,
Connection for this person or pet.
Breathe in and out through your heart as you sit with this loving,
Caring feeling.
And now allow yourself to offer this same sense of love and deeply felt care to yourself.
Bring an image or sense of yourself to mind and offer yourself kindness,
Compassion and care.
If the mind resists,
Come back to your heart and a felt sense of love and connection and care.
Inhale kindness and self compassion.
Exhale any judgement or resistance.
For you,
As much as anyone else,
Deserve your care and love and attention.
Today and as you journey through this life,
Give yourself permission to care for yourself.
Give yourself permission to give your body,
Mind and emotions the nourishment and nurturing and self care that you need to be able to show up fully and support others.
Breathe in a sense of kindness,
Self care,
Love and self compassion.
Breathe out any judgement,
Self criticism or pressure.
Offer gratitude towards yourself for all that you are and all that you have to share with the world.
Breathe in kindness,
Self care,
Self compassion and gratitude and breathe out any judgement,
Self criticism,
Resistance or pressure.
Breathe and receive the support that you need.
Breathe.
Receive.
Breathe and receive all the self love,
Self kindness,
Self compassion that you need.
Breathe and receive.
Breathe.
And receive permission to give yourself the care you need today and each and every day.
Breathe and receive.
Breathe.
Receive.
Breathe.
Receive.
Breathe.
Receive.
And when this meditation feels complete to you,
Begin to breathe a little deeper.
Become aware of the sounds around you.
Become aware of the space around you.
Become aware of your body sitting,
Coming back to the surface.
And when you feel ready,
Begin to wriggle your fingers and toes.
Rub the palms of your hands together and cup your hands over your eyes.
And when you feel ready,
Slowly open your eyes and draw your hands away,
Ready to continue your day with a renewed sense of wellbeing and love and compassion and care for yourself.
