Welcome to this practice on coming home to yourself.
Let's begin with finding a comfortable place for you to absorb this meditation.
Take a soft inhale through your nose and sigh it all out through your mouth.
Feel how your body is supporting you right here and right now.
There is no need to do anything but arrive.
Notice the aliveness in your body,
The warmth in your chest,
The gentle rhythm of your breath and the subtle energy that moves through every cell.
You are already home in this moment.
Self-compassion is simply noticing that,
Softening into it and letting yourself rest in your own presence.
Let's return to our own field.
Feel the points where your body touches the surface below you.
Feel where your body touches the air that surrounds you.
Let these points be anchors,
Invitations to arrive fully in yourself.
Take a breath that lands in your belly,
Fills up your chest and spreads to the edges of your fingertips and toes.
Feel how your body is supporting you right here and right now.
Release,
Allow your belly to soften,
Your chest to lower and your fingertips and toes to fully relax.
Bringing awareness to your whole field,
The different sensations that you are noticing inside your body,
The textures of the space that you are in,
The clothes that you are wearing,
And really feel yourself landing.
Feel how you are here.
Place a hand on your body on a place that feels comforting,
Perhaps your heart,
Your belly or your shoulder.
Feel the warmth of your own presence meeting you.
Notice how your body softens,
How your nervous system sighs with relief.
And how this quiet lightness spreads through your whole field.
Rest here for a few breaths.
Let this sense of home,
Sense of self-compassion fill your body like sunlight pouring across your skin.
Whenever you are ready,
Slowly widen your awareness.
Bringing awareness to your whole field,
Carrying this warm sense of home,
This gentle joy of being fully present with yourself into the world around you.
