Hello,
Beautiful ones.
Find your comfortable seat or lie down.
And when you're ready,
Close your eyes gently or lower your gaze,
Resting your hands wherever they naturally fall.
Let's take a deep breath in through your nose and a long,
Slow exhale through your mouth.
Again,
Inhale fully,
Feeling your chest and belly expand,
And exhale gently,
Letting your shoulders drop.
With each breath,
Allow your body to soften into stillness and feel the support beneath you,
Knowing you're safe here.
Notice the rhythm of your breath,
Rising on the inhale and softening on the exhale.
Gently scan your body from head to toe.
Release the forehead.
And soften your eyes.
Unclench your jaw.
Relax your shoulders,
Your arms,
And your hands.
Soften the belly,
Hips,
Legs,
And feet.
With every inhale,
Invite ease into your body.
And with every exhale,
Release any tension that remains.
Bring your awareness to the center of your chest,
To your beating heart.
Place your hand on your heart.
Recall a moment when you felt deeply loved and accepted.
Step fully into that memory.
Where were you?
What sounds were present?
What expressions did you see?
Notice the warmth in your chest and the softening in your body.
Stay here for several breaths.
Bring to mind another memory of being loved from a different time in your life.
Let it blend with the first,
Layering warmth upon warmth until your heart feels full.
Feel with every in-breath,
Your heart becomes warmer and warmer.
With each inhale,
Feel your chest expand with love.
And with each exhale,
Allow that love to radiate to people close to you and to those far away.
From this open-hearted place,
Bring to mind a time when you hurt someone through words,
Actions,
Or neglect.
See this moment clearly and imagine standing in their place.
Feel into what they might have experienced.
Sadness,
Disappointment,
Pain.
Let yourself acknowledge their humanity and their vulnerability.
From your heart,
Silently say,
I see the pain I caused you.
I am sorry.
Please forgive me.
Breathe here,
Holding both your love and your regret with gentleness.
If it feels right,
Let some of the love you've generated reach them.
Now let's turn your attention inward and remember that you are human,
Learning,
Evolving,
And imperfect.
Place a hand on your heart and silently say,
I forgive myself for the harm I caused.
I release this burden.
I choose to move forward with compassion and integrity.
Inhale,
Invite the gentleness towards yourself.
And then exhale,
Release the heaviness or guilt and shame.
And with each breath,
Feel the tightness ease.
Inhale,
Love and kindness towards yourself.
And exhale,
Release all the energy of negativity,
Guilt,
And shame.
And let it go.
Let your heart rest in tenderness towards yourself and all beings.
Sightly offer to yourself,
May I be free from suffering.
May I know peace and may I live with ease.
Allow this wish to extend outward.
May all beings be free from suffering.
May all beings know peace.
And may all beings live with ease.
Take three deep,
Slow breaths.
Each one filling your heart with compassion and peace.
And the last breath,
Inhale.
And when you are ready,
You can flutter your eyes open.
And carry this open heart into the rest of your day.
Namaste.
