Hello guys,
It's me again,
Antonio Boulder,
Leading another practice.
I like to call this one a personal love and kindness,
A love and compassionate practice.
This is one that was created back in grad school and I just want to share this with you guys and hope you guys enjoy.
And so,
As we're settling in,
In this practice and getting ready before doing anything,
I would like you to first congratulate yourself.
And so,
This could be a simple task,
You can take one hand and place it in the other hand and shake it,
Or even place your hand in your heart.
Before doing anything,
Just congratulate yourself.
You've made it to this point despite whatever opposition was in front of you,
Whatever obstacle you overcome,
Or even the fact that you are having a pretty pleasant day or pleasant time right now,
Just allow yourself a few seconds of congratulation.
If you don't feel comfortable doing it,
You don't have to.
Just give yourself some time and just congratulate yourself.
So now,
After congratulating yourself,
Just begin to settle into your space,
Whether it's a meditation pillow or a chair,
Just begin to sit and settle.
And at this time,
Just begin to find a spot ahead of you that's grabbing your attention that may be small,
And just allow enough focus.
As you stare at this spot,
Just begin to slowly squint your eyes or let them soften.
If you feel comfortable,
You can close your eyes,
If not,
Just keep your focus on the spot that's ahead of you.
As we begin this practice,
We're going to take three deep breaths.
So first one,
Deeply inhaling,
Fully bringing up the stomach,
And exhaling,
Letting the air out of the stomach.
And inhale another time,
Fully expanding our stomach and exhaling,
Letting the air go.
And then,
Slowly letting go as we anchor into the present moment.
After your third exhale,
Just begin to breathe regularly,
Providing slight attention to your breath,
Noticing what comes up.
Whether it's any physical sensations or thoughts,
Or your distractions in your environment,
Or nothing at all,
Experiences are welcome.
Let this moment take the opportunity to observe the present moment as it is.
As you practice acceptance,
Attempt to apply non-judgment,
And only observe the present moment.
This means not judging any feelings or sensations,
Distractions,
Or even the nothing,
Because all is welcome.
At this time,
Begin to say out loud,
Even in your mind,
Five things that you love about yourself,
Or simply like about yourself.
Notice the feelings and sensations as these words are conjured up in the mind,
Come to our awareness and even the mind of our mouth.
Is there any difficulty?
Is this a pleasant experience or neutral,
Somewhere in between?
Simply notice what it's like to provide five compliments about yourself.
And if five is too good of a number,
You can go with any number that you feel is comfortable,
With the maximum being five.
Notice once again the feelings and sensations that arise as you release these words out of your mouth.
Whether it's comfortable,
Uncomfortable,
Or neutral,
Just observe the experience.
And as these words in your mouth,
Imagine them beginning to fill the atmosphere around you.
Can you think of these words just floating in your present environment?
As these words surround you or even just exist in the present moment,
Also observe the feelings and sensations that arise as you are presently existing in the presence of at least five compliments about yourself.
Continuing to practice that in judgment,
Letting whatever comes up be.
This time we're going to practice five backing breaths.
And as we inhale for each backing breath,
Imagining yourself consuming these compliments and words that are within your atmosphere.
Once we get in line,
Providing a deep inhale,
Fully expanding the stomach,
Measuring ourselves consuming the word to our environment,
As we inhale,
We hold,
We now release.
Taking to notice feelings and sensations within the present moment as you're consuming both the air and these positive compliments that surround you.
And take the second breath,
Deeply inhaling,
Letting the stomach expand,
Consuming these pleasant words,
Holding,
Now releasing.
And inhale a third time,
Continuing to be aware of present feelings or sensations that come up.
Exhaling non-judgment and letting them be,
And hold,
And release.
Let's inhale a fourth time,
Hold,
Release.
Let's inhale a fifth time,
Continuing to consume these compliments or things that we love or like about ourselves.
Hold,
Release.
It's time to do a slight scan of the body,
Noticing our present feelings and sensations as we consume these words,
Compliments of ourselves.
And label these feelings,
Whether it's warm,
Cold,
A light feeling or heavy feeling,
Or even mood from the room between.
All experiences are welcome.
As you label the feeling,
Allow yourself to notice where you experience this feeling in your body.
Now,
Begin to take this moment to send yourself a smile.
You can do this by placing your hand on your heart or even just smiling.
Inviting this smile onto your body and being.
Notice what it feels like to send yourself a smile.
You can actually smile at others,
Whether it is from a pleasant reason or even to get out of discomfort.
At this time,
Notice what it's like to send yourself a smile.
As you have received love and compassion from this practice,
Spread love and compassion the rest of the world.
When you are ready,
Slowly roll your fingers and toes.
Open your eyes,
Bring your awareness right to your body.
Thank you for joining me for another practice.
