Let's arrive.
Find a place that's comfortable,
On a chair or on a cushion,
Or if needed,
Lying down.
If you can,
Straighten your back.
Allow your shoulders to relax and soften.
Imagine that there's a string holding up your head.
If you're sitting in a chair or on a cushion,
Allow your feet to touch the floor to give yourself the sense of being grounded,
Being rooted.
If it feels comfortable,
Gently close your eyes.
If you'd rather keep your eyes open,
Feel free to do so.
Now let's take some deep breaths,
Inhaling through the nose and exhaling through the nose,
Taking this time to fully reconnect to your breathing.
As you inhale through your nose,
Let your body fill with air.
As you exhale through your nose,
Completely let go of anything that you don't need.
Breathing in through the nose and breathing out through the nose,
And still taking this time to reconnect to your breath.
As you continue breathing,
Take this time to reconnect to your body and how it feels.
If there's any part of your body that's calling your attention,
Shine a warm light on that place right now.
Notice what it feels like to give your body loving attention.
Feel your belly rise as you inhale and feel your belly let go as you exhale,
Giving attention to your breath as it enters your body and then leaves your body.
We're going to spend this time together breathing and developing a loving acceptance of ourselves.
Right now,
As you're breathing,
See if you can find a loving acceptance of yourself,
Wherever you are in your life,
However you feel,
And give yourself tender,
Loving attention.
Still breathing,
Inhaling and exhaling,
Taking this time to connect with the loving center of your being,
Befriending yourself,
Befriending your true nature.
Open your heart to yourself,
To all of you.
Breathing in and breathing out,
Being with the breath.
And as you're breathing,
Sending loving kindness to yourself and really loving yourself in this moment.
May I be happy and free.
May I be friends with my body.
May I be healed.
May I be filled with peace.
We'll repeat these phrases a few times so you can soak them in and feel them so you can practice loving yourself.
Still breathing,
Drawing in the breath,
And then fully letting go.
May I be happy and free.
May I be friends with my body.
May I be healed.
May I be filled with peace.
Let your breath,
Moving in and out of your belly,
Be a place of rest for the mind.
May I be happy and free.
May I be friends with my body.
May I be healed.
May I be filled with peace.
Just breathing,
Just accepting yourself in this moment.
Just remembering that you deserve your love and affection and saying to yourself softly,
I am beloved.
I am beloved.
Knowing that the basis for loving others is loving yourself.
Inhaling and exhaling,
Breath by breath,
I let love into my heart.
Moistening your heart with love,
Sustaining a loving heart.
Be with your breath as you slowly inhale and as you slowly exhale.
I open my heart and accept loving-kindness.
I let love into my heart.
Inhaling love for yourself and exhaling love to share it with others.
Breath by breath,
Just a loving focus on your breath.
I open my heart and accept loving-kindness.
I let love into my heart and I share the benefits of this love with everyone.
Bringing yourself back to the breathing,
Inhaling and exhaling.
Breathing in loving-kindness.
Breathing out judgment.
Inhale a new beginning and exhale what you don't need.
Still breathing,
Rising and falling.
Just breathing,
Just a loving acceptance of yourself.
I open my heart to love and take in love and affection.
At the end of our time together,
You'll hear a bell.
If you can,
Focus on the sound of the bell.
Taking in the sound as a symbol of loving-kindness for yourself.
If you'd like,
You can continue to meditate and stay with your breath even when this meditation is complete.
Just focus on the sound of the bell,
Inhaling and exhaling and listen as it gently fades away.
