So this is a self-love meditation and I welcome you to come into any position that you would like for this practice.
So that might be seated,
Lying down,
Or even standing up.
Seeing if you can take a few extra moments to make yourself that much more comfortable and cared for for this practice.
So whether that is getting yourself a sweater or a blanket or anything else that you may feel drawn toward in this moment before settling in.
And as you do start to settle into the position of your choice,
See if you can start to notice the surface that is supporting you from below.
And see if you can allow yourself to surrender into that surface.
I'm just trusting that it will catch you.
It's just knowing that you don't need to hold on really tightly.
See if part of your body is willing to let go even one or two percent more to just be here.
Knowing that all that matters is this moment.
So as you're noticing that surface below you,
Perhaps where it's touching your feet or your legs or your seat,
Maybe your back or your head if you're lying down.
See if you can tune into the qualities of the sensations where your body is making contact with what is beneath you.
Is it warm or cold?
Rigid or soft?
Knowing that there's no right or wrong way to feel into what is below,
Just being with what is here.
And again,
Checking in.
Is part of your body willing to let go even just a little bit more?
If it is,
That's great.
And if it's not,
That's okay too.
See if you can meet yourself where you're at today.
So I invite you into a body scan next.
As we go through the body,
Tuning into the different sensations that are here today,
See if you can let go of the judgment or expectations around how things should feel.
Remembering that anything that is here is welcome and is okay.
That all sensations are safe to be with.
Starting with your toes,
Just tuning in and noticing what is present there.
The tops of your feet,
The sole,
The heel,
Your ankles,
Your shins and your calves,
Your knees and the back of your knees,
Your upper legs,
Your inner thighs to your quads,
Outer thigh around to your hamstrings.
Just being with what is here.
Noticing the qualities of the sensation in your pelvis and your hips,
Lower abdomen,
Lower back,
Your torso,
Your chest,
Your mid and upper back.
Tuning into your shoulders now,
Your upper arms,
Your forearms,
Your hands and your fingers.
Bringing your attention to your neck,
Your jaw,
Ears,
Cheeks,
Nose,
Your eyes,
Temples,
Forehead and the rest of your head.
Zooming out,
Noticing your entire body.
See what comes to your attention when you hear the word love.
Is it a particular person or pet?
Is it a sight or a sound?
Maybe it's a memory or it could be anything else.
See if you can really allow yourself to be with whatever has come up.
Trusting that there's no right or wrong answer is being here with what arose.
Give yourself permission to allow this to expand,
To grow.
Allow yourself to hear,
See or feel the qualities of whatever has come up.
And what,
If any,
Sensations does this bring to your body?
Can you allow it all to be exactly as it is?
So as you notice those sensations,
If there are any in your body,
Notice where they are.
And what are the qualities of those sensations?
Are they moving or static?
Do they have a color,
Shape or texture?
Seeing if you can be with that sensation.
If you'd like to,
You can bring some of those sensations.
Touch that area of your body,
If that's accessible.
And if what is here is a version of love,
If what is here represents love,
What if some of it was for yourself?
What if some of this love was for you too?
It's likely that you give love freely,
That you offer it far and wide.
And I just hope that you're offering it to yourself too.
So just sit here with the possibility that if this is love,
That maybe some of it is for yourself as well.
And you can stay here for as long as you would like to.
Otherwise,
You can close with me now.
Thank you for being here and enjoy the rest of your day.
