Whether you're seated comfortably or lying down,
You can softly close your eyes if that feels right for you.
This time is just for you.
And let's set aside any preconceived notions about meditation.
Our goal here is to become more familiar with our minds,
Perhaps even to become friends with them.
We're not seeking to escape our thoughts.
Instead,
Our aim is to understand them and create a welcoming,
Peaceful inner space.
This practice is about cultivating compassion,
And empathy,
Especially toward yourself.
By nurturing a relationship with yourself.
You can find ease and comfort within your own mind.
Let's begin by taking a deep breath in through your nose,
Noticing the sensation of the cool air as it enters.
Then exhale gently through your mouth.
Releasing any tension that may be present.
Inhale deeply once more and slowly let the breath out.
One more deep inhale and a long,
Slow exhale.
Now,
Allow your breath to settle into its natural rhythm.
Notice the gentle rise and fall of your chest,
The subtle movement of your belly with each breath.
Simply observe your breath as it flows in and out of your body.
As you focus on your breathing,
Thoughts may naturally arise.
This is very normal.
Just take note of the types of thoughts.
Are they familiar ones that keep repeating?
Maybe they're judgments,
Memories,
Or plans.
Recognizing these thoughts helps you create some distance from them.
Read these thoughts with kindness and curiosity.
See if they have any messages for you.
And then let them drift away.
Gently return your attention to your breath.
Notice how it feels to come back to your breath.
And observe your attitude as you do so If you catch yourself judging or being hard on yourself,
Just notice that without criticism.
By returning to the breath with curiosity and kindness,
You are practicing self-compassion.
There's no need to push your thoughts away.
Just acknowledge that they are present.
Whatever is happening right now is okay.
This is your experience.
Thoughts are just patterns of energy in your brain.
And you have the power to decide whether or not to believe them.
Just because a thought arises doesn't make it true.
Perhaps you've repeated certain beliefs to yourself so many times that they feel true.
Or maybe others have.
But this repetition doesn't make them any more true.
Take a moment to step back from your thoughts and ask yourself what reality actually is.
When you create this space.
You realize you also have the power to choose whether or not to act on your thoughts.
Let that settle in for a moment.
You have a choice.
If you notice any emotions linked to your thoughts.
Simply observe how they manifest in your body.
And where you feel them.
You might even want to label the emotion.
Saying for instance,
This is sadness that I'm feeling right now.
Recognize that it's here now but it won't last forever.
Notice how labeling the emotion even might help ease its intensity.
Along with the intensity of the narrative that accompanies that emotion.
Consider.
What it is.
That you're needing.
But not receiving.
This awareness.
That your emotions can give you.
Might guide you toward identifying the changes you'd like to make in your life.
Now shift your attention back to your breath.
Acknowledge any thoughts or emotions that arise,
And then gently refocus on your breath.
Reframing your experiences in a positive light can be empowering.
Confronting challenges each day strengthens your resilience.
Managing your emotions and impulses,
Even when you're misunderstood or invalidated by others,
Makes you strong.
You are deeply empathic.
Kind and compassionate.
Your spontaneity makes you adventurous.
Your emotions fuel your creativity and passion.
Cast aside those accusations of being attention seeking or manipulative.
You are doing the best you can with what you know.
You are learning to manage your thoughts and emotions so they support you,
Rather than being controlled by them.
You are in control of your thoughts and emotions.
Take a slow breath in.
And as you exhale,
Remember all of the strengths you carry within you.
And as this meditation concludes,
Acknowledge the time you've dedicated to yourself today.
You've spent this time becoming more aware of your moment to moment experience.
Deepening your relationship with your mind.
And making it a more peaceful place to be.
Now let a gentle smile form on your lips and when you're ready softly open your eyes Knowing that this practice has made you stronger and more prepared to face whatever comes your way.
If at any time you feel the need,
You can return to this meditation.
I want to thank you for doing this act of radical self-care.
And thank you for joining me today.
Bye for now.
