And for this meditation it is best to lie down,
As relaxed and comfortable as possible.
Try to be kind and grateful to your body throughout exercise.
If you come across something in your body that you feel judgmental about or where you feel a lot of tension,
Try to bring some softness there.
Or if it feels too hard to be kind,
Guide your attention to the breath and skip this part.
Try to keep the exercise soft and gentle,
As if you wrap your arm around your body in kindness.
For now,
I invite you to be aware of the body lying down,
As calm and relaxed as possible.
Maybe you can make yourself a little bit more comfortable,
Like 5 or 10% more.
Allow yourself to sink more deeply into the surface.
You don't have to do anything,
Just be.
Be aware of the breath and bring a bit more relaxation with each exhale.
Sink a bit deeper.
And take the time to settle and center yourself.
Maybe listening to the sounds around you.
Or noticing the contact your body makes with the surface you're resting on.
Let yourself be open,
Centered and present.
Present to what is and open to what comes.
And if you notice any pain or emotional discomfort,
Embrace it with kind and loving attention.
Now,
I invite you to bring kind attention to your head,
Your face,
Eyes,
Nose,
Mouth,
Jaw.
Allowing any tension to soften.
Rest here for a few moments,
Taking it all in.
Bring a bit of more relaxation with each exhale.
Now,
Move into the neck and throat.
Bringing soothing attention to any tightness or discomfort.
Continue down into the shoulders,
Filling them with kindness.
Noticing any tension and invite it to soften,
To relax.
Bring a gentle and kind attention to any pain or emotion.
Don't fight or resist.
Let it be as it is.
And now bring attention to both of your arms.
From the upper arms all the way down to the fingertips.
Are your hands comfortable,
Warm,
Relaxed?
You can thank your hands for all they do for you all day long.
Gently scanning the arms and hands.
And continue with the upper body.
Bring a kind,
Compassionate attention to this part of your body.
Your back is strong.
Sometimes there can be pain or discomfort here too.
You give kind attention to your back.
And if there's no discomfort,
Can you be grateful for that?
And if difficult feelings arise,
Either return to your breath,
Or try repeating some loving kindness phrases like,
May I be safe.
May I be healthy.
May I be peaceful.
Or may I love myself completely just as I am.
If you like,
You can simplify to just the key words.
Safe,
Healthy,
Peaceful,
Love.
Let these words nourish you,
Suit you.
If you come up against a strong dislike of any body part,
You can skip it.
Or try saying as kindly as possible,
May I love and accept my body just as it is.
May I bring kindness and compassion to this body.
And now guide your awareness to the chest.
The soft beating of your heart.
Your kind and gentle heart.
And the belly.
How does your stomach feel today?
If you feel any discomfort,
It can be helpful to put a hand on your stomach.
Feel the gentle touch and warmth of your hand.
Or repeat one of the loving kindness phrases.
May I be healthy.
May I be peaceful.
May I bring kindness and compassion to this body.
And the pelvic area.
What sensations can you feel here?
What sensations can you feel here?
Your hips.
Kind attention.
It's not uncommon for tension or emotions to settle into the hips.
Breathe gently into the space in and around the hips.
Release and let go.
If you get distracted,
Bring your attention kindly back to the body.
Feel the breath.
And now continue to bring kind attention to your legs.
The thighs,
Knees,
Ankles.
All the way to your feet.
Appreciating all that your body does and how hard it works for you.
Gently scanning your legs and feet.
Now feel your entire body with all its scars,
Imperfections,
Discomforts or illnesses.
See if you can appreciate this body,
Loving it as it is right now.
Feel some compassion and love,
Even if it's only for a moment.
Thank your body for being with you always.
Now when you're ready,
Start with wiggling your fingers and toes.
Rotate wrists and ankles.
And slowly open your eyes again.
See if you can carry an attitude of self-compassion into your next activity.
Thank you so much for meditating with me.
