Welcome to today's meditation session.
If you've had a challenging day,
Or if you're feeling hard on yourself,
This practice is designed to help you cultivate kindness and appreciation towards yourself,
Just as you would towards someone you care about.
So finding a comfortable and quiet place where you can sit or lie down without interruptions,
Close your eyes gently and allow your hands to rest loosely in your lap or by your sides.
With the eyes closed and visual distractions removed,
You can start to drift a little deeper within,
A little slower.
Let's begin by focusing on the breath.
Take a deep slow breath in through your nose,
Filling your lungs completely,
Hold it for a moment,
And exhale slowly through your mouth,
Letting all the air out.
Continue to breathe deeply and slowly at your own pace,
Inhaling,
Holding,
Exhaling,
Imagining that with each out-breath,
You're sinking a little deeper within,
A little deeper relaxed,
A little slower.
Now imagine that you're walking down a quiet path in a serene forest.
The trees sway gently in the breeze,
The leaves rustle underfoot,
And the air is fresh and invigorating.
As you walk,
Think about the day you've had or the week you're going through.
Now imagine with each step that you take,
You pick up a small glowing orb.
Each orb represents a good deed or a positive action you've done recently,
No matter how small.
Perhaps you smiled at a stranger,
Completed a task,
Or offered a kind word to a friend.
As you continue along the path,
Notice how the light from the orbs begins to grow brighter.
With each step,
Pick up another orb.
Observe how collecting these orbs makes you feel.
Notice the warmth they bring to your heart.
Now take a moment to look at the collection of light that you've gathered.
Each light represents your kindness and your good intentions.
Let this visualization remind you of the value that you bring each day,
Not just to others,
But to yourself.
Feel the warmth of these orbs spread throughout your body.
Each glowing orb is a testament to your goodness and worth.
Let this light fill you with warmth and self-compassion.
As this meditation comes to an end,
Start to bring your awareness back to your breathing.
Take a deep breath in,
Feeling invigorated by your own kindness and goodness.
Exhale slowly,
Releasing any remaining self-criticism or doubt.
And when you're ready,
Wiggle your fingers and toes,
Gently bringing movement back to your body.
Gently open your eyes.
And as you move forward with your day,
Carry this sense of warmth and self-appreciation with you.
Remember,
Being kind to yourself is as important as being kind to others.
Take a moment each day to recognize the beautiful small deeds that you do.
Thank yourself for taking this time for yourself today.
