So for today's practice we're going to be doing a you are amazing practice.
Now I do not mean this in a cheesy cliche way of like you got to go around tell yourself you're so amazing and like not be kind of genuine and authentic about it.
I mean to kind of really bring yourself to a space where we can cultivate this already present nature that you are amazing.
And it's okay if upon hearing you are amazing you immediately go to a judgmental place or I'm not amazing or it maybe brings up some sadness.
Whatever the case may be this is a very gentle practice.
It is a well-intentioned practice to be able to touch back in to a time or a place where you felt amazing.
And it's not about the time or the place it's really just about noticing where it is in the body and then we can kind of cultivate that sense of amazingness from there.
So with that in mind let's gently close our eyes.
Coming to a gentle seat or laying down whatever feels comfortable.
Gently closing your eyes taking a long deep inhale in and a gentle exhale out doing that one more time long deep inhale in and a gentle exhale out and we're going to bring the attention of the mind to the breath.
So that can look like a number of things so maybe it's just the cool air going in and out of your nostrils.
If that doesn't really resonate you could put your hand on your belly and sort of the rise and fall of the lungs.
And we want to think of the breath as going all the way down to the feet.
So taking in a nice long inhale and on the exhale just kind of envisioning the breath going all the way down to the feet.
Breathing in,
Breathing out,
Staying here for these next few moments.
And we're using the breath as an anchor point.
So when the mind wanders,
Which it will,
We just want to come back to our anchor point.
So let's say you're you know focused in on your breath and then a thought comes up.
You can just think of the thoughts like clouds going by in the sky.
And if you need to you can even label it thinking.
Not go into the story not go into whatever it is just thinking and then you come back to the breath.
Breathing in,
Breathing out.
There is no other place you have to be right now.
It's like when you drop a rock into the water and in the beginning it ripples out and then slowly settles to the bottom.
We're just allowing the mind to settle.
For these next few breaths,
I'm going to practice breathing in on the count of four and exhaling on the count of four.
Now this could be whatever pace you want but what it sort of sounds like is so breathing in one,
Two,
Three,
Four.
Exhaling one,
Two,
Three,
Four.
So you want to be able to pick kind of a cadence that works for you.
Maybe you just want to do three breaths in and three breaths out but it's really just a way to just give some concentration to the breath.
So I'll watch our time here for these next few minutes.
Let's just practice gently breathing in,
Gently breathing out.
The mind may get bored or start zoning out thinking of other things and that's okay.
We just gently come back to the breath.
Deep inhale in,
Breathing in ease,
Exhaling calm,
Breathing in ease,
Exhaling calm.
Letting the thoughts go by like clouds,
Just gently continuing to come back to the breath.
And on this next inhale,
I want you to bring to mind a situation where you felt really amazing.
Whatever comes up first is usually the thing that's what we want to focus on.
Just where you felt like yourself,
Felt good,
Can be any anything.
It could be when you woke up this morning,
Just whatever and whenever it was where you really are like,
Yeah,
I feel amazing.
And begin to notice where you feel that in the body.
Maybe it feels like a light heart or fluttering of the stomach,
Kind of that excitement feeling.
So dropping the story as to why or when you felt amazing,
We're just going to stay with this feeling in the body.
Just noticing what it feels like.
And working with a little bit of compassionate touch.
So this can look like maybe you want to hold both hands together or gently place a hand on your heart or on your leg.
Just kind of that symbol of like,
I'm here for you.
Whatever feels comfortable for today.
We want to take a moment to recognize that this feeling that's happening right now,
Where you just really feel good,
Amazing,
Without kind of any story attached to it,
Is something that we can come back to at any time,
No matter what's actually happening in our life.
So we're going to practice with a couple of phrases.
And the way that this looks when we do our self-compassion practice is you use the word may I,
And that's because it's a well-wishing.
So even if you're feeling amazing,
We say may I remember how amazing I am.
As it's a cultivation practice,
So maybe on a day where you're not feeling so amazing,
That's okay.
We're cultivating this sense of may I remember how amazing I am.
And if you're already feeling it,
Well,
Why not continue to remember how amazing you are?
So picking a phrase that works with you today,
Because it can change from day to day,
What phrase helps you remember how amazing you are?
It could look something like,
May I trust that I am amazing?
Or may I always know that I am amazing?
And it's okay if this feels uncomfortable,
Or you're not sure,
Or,
Well,
I could say it today because I feel it,
But maybe on another day,
I wouldn't.
All of that,
We want to just let go.
All is enough as is right now,
And you are amazing as you are right now in this moment and always.
So gently and being kind to yourself,
Picking a phrase that just really kind of resonates for today.
And what I invite you to do is just silently say the phrase in your mind.
Just set a pace that works for you.
So let's say I'm picking,
You know,
May I know I am amazing.
I may pause for two breaths and then kind of silently repeating in my mind,
May I know I am amazing.
Now you may forget the phrase,
And that's okay.
You can change it up halfway through.
It's really whatever works.
And I'll watch our time here for these next few minutes,
So it'll be quiet.
And we're just going to practice with the phrase and just kind of be with what is.
So taking another gentle inhale in and exhale out.
Just letting go whatever phrase you chose.
Coming back to your surroundings in the room,
Maybe wiggling your fingers and toes a little bit.
And as always,
Sharing the reminder that you are always enough as is.
And when you're ready,
Gently opening your eyes.
Thank you so much for meditating with me today.
You are totally amazing.
So please remember that.
And I hope to be meditating with you again soon.
