Welcome.
This is a guided meditation for self-compassion.
We're going to begin in a seated position.
You can either sit on the floor in easy pose
Or you can sit in a chair with your feet flat against the earth.
Allow your spine to be tall and elongated.
Take a few deep grounding breaths,
Pulling the earth's energy up from beneath your feet,
Up into your heart space.
And on the out breath,
Send this breath back down and into the earth.
With each deep breath,
Drawing earth energy,
Grounding energy up through your legs,
Through your belly,
Your heart,
Expanding your chest,
And send the breath back down
And out through the soles of your feet or out through your roots.
When you feel relaxed and grounded,
Begin to turn your attention now to your breath
And notice the natural rise and fall of your belly with each breath in and out.
Notice that with each deep breath,
Your belly expands.
With each deep breath out,
Your belly softened.
By grounding into our body and connecting to our breath,
We're connecting to the present moment,
Becoming more present with ourselves in this moment right here and now.
From this grounded and open place,
I'd like you to begin to focus on your heart space
And imagine that with each deep breath,
You could draw life force into your crown,
Down through your heart space,
Down to your belly,
And with the breath out,
Let this breath flow back up into your heart and out into each direction,
To the right,
To the left,
Above and below your heart space.
With each deep breath,
Take in nourishing,
Healing light down from the crown,
Down into your heart,
And flow this breath into every direction,
Expanding beyond the body.
A few more deep breaths into your heart space,
Perhaps even pausing at the top of your inhale,
Holding the breath in the center of your heart,
And then releasing this breath on every side of your body.
You're beginning to expand the energy in your heart space
Into all directions,
Into the universe,
Expanding your energy field beyond your body.
And now that we're grounded,
Open,
With an expansive heart center,
I'd like you to contemplate these mantras.
May I be happy.
May I be truly,
Truly happy.
May I be healthy,
In body and mind.
May I feel loving and deeply loved.
Let these words rush over you,
And perhaps beginning to repeat the mantra after I say it.
May I be happy.
May I be truly,
Truly happy.
May I be truly,
Truly happy.
May I be healthy,
In body and mind.
May I feel loved,
And may I feel loving.
And repeating this mantra a couple more times.
You can either repeat it in your mind,
Or say it out loud.
And let these words begin to carry loving presence and energy into every cell of your body.
From your heart space,
Let these nourishing,
Loving words spread down your arms,
Into your hands,
Down your belly,
Into your legs,
And up and out,
Through your heart,
Through your throat,
And the top of your head.
And begin to allow yourself to melt into this loving space.
Allow yourself to feel loved,
And cared for.
With deep compassion.
Staying in this space for a few more moments.
Basking in the true love and light that you truly are.
It is through this space of deep love,
It is through this space of deep self-compassion,
Kindness,
And love towards self,
That we can truly begin to give from a full place,
From a present place.
Self-compassion and kindness is not selfish.
It allows us to give from a full cup.
Allowing the love and light to spill in all directions,
Touching everyone we meet.
