Welcome to this loving connected presence practice.
This practice will support you in offering yourself the love,
Compassion,
And tenderness you need during challenging times.
To begin our practice,
I invite you to find a comfortable position that honors your body.
Once you've settled in,
You can gently close your eyes,
Or if it feels more comfortable,
Gently lower your gaze.
Gently bring your attention to your breath,
Knowing there's no need to change it.
Simply observing it as it is in this moment.
Feeling your breath as it flows in and out of your body.
Noticing the rise and fall of your chest and belly.
Feeling your whole body as it breathes with you.
And now I invite you to turn your awareness to your body.
Noticing any areas of tightness or tension,
And seeing if on each exhale you can allow your body to soften.
Feeling your body melt into the support beneath you.
Surrendering to this moment.
Sinking deeper into your chair,
To the floor,
Into the earth beneath you.
Feeling grounded and feeling held.
Letting your body lead.
See if there are any movements or adjustments your body would have you take.
These movements may be big or small.
Maybe a sigh out on your exhale.
Anything that feels supportive to your body in this moment.
And now I invite you to turn your attention to your heart.
You may even wish to bring one or both hands to your heart.
And with each inhale,
Feel your heart open a little bit more.
Notice what your heart can sense,
See,
And feel.
And now I invite you to visualize a challenging situation that you're experiencing.
Notice where you are,
Who you're with,
And notice how this situation makes your body feel.
Observe the textures,
Sensations,
And emotions that arise.
Knowing there's no need to push away anything that surfaces.
Simply welcome in whatever is present.
I invite you to name whatever emotions are here,
And then I invite you to repeat the following phrases silently or out loud.
I see you.
I sense you.
I feel you.
I welcome and embrace you as you are in this moment.
Everyone experiences this.
I am not alone in this.
May I give myself the love,
Compassion,
And tenderness that I need in this moment.
Taking a moment to breathe,
And let those words of comfort wash over you.
Notice how it feels to offer yourself this love and compassion.
Remember that as other challenges arise in your life,
You can always come back to meditation to offer yourself whatever it is that you need in any given moment.
I invite you to bring your palms together at your heart in honor of this practice that brings you back home to yourself again and again and again.
Thank you for meditating with me today,
And I'll see you next time.
