Going to be guiding you through a self compassion meditation practice There really is no better way to say it This really is the epitome of self compassion When you're able to develop a healthy relationship with yourself,
Within yourself and heal the wounded parts of you by feeling seen and heard and realizing that the only person you need that from is yourself So to be the seer and the hearer,
The listener is the practice that we're going to do today We'll teach you to be the more expansive version of yourself The part of you that can hold space for all the wounded fragments of you I hope you enjoy this meditation You can do this meditation before you go to bed or as you go to bed You can of course do this anytime during the day as well One more thing,
You're welcome to do this lying down I would actually recommend that you lie down for this because relaxation is a huge part But of course,
If you're used to meditating sitting up like I am then you're welcome to sit up with me I think that's all I want to say If you're ready,
Let's get right into it So sitting upright or lying down just allow yourself to be in a comfortable position Whatever's comfortable is going to be the best position for you today Whenever you're ready,
You can close your eyes We're going to just take some deep breaths to get started Take a deep breath in and then exhale,
Release Deep breath in Sigh out of the mouth Then one more time,
Deep deep breath into the belly and the chest and then let it all go Good Once you've done that,
You can just breathe comfortably and attend to your body We're going to first relax the body because this experience that we're looking for and we're going to have can only be experienced in the body So I want you to start with the top of your head Relax the crown of your head Then slowly bring your awareness down Relax the forehead Relax the eyebrows Relax the eyes and the space around the eyes Slightly part the lips Allow your tongue to relax as well Then drop your jaw Loosen your jaw,
Allow it to hang slightly It's really important that you relax the jaw if you want to go deep into meditation So just let it hang,
Allow your whole face to melt now You're relaxing your face Your face is relaxed Now,
Bring this awareness down through the neck Lengthen the neck and relax the neck Then allow this awareness to expand into your shoulders At which point,
Your shoulders just drop Relax the shoulders Allow the stress,
Burdens and tensions from today and the past to fall right off your shoulders Relax the shoulders Now bring this awareness down your arms Allow this awareness to float down your arms and all the way to the tip of your fingers Your arms,
Hands and fingers are relaxed Relaxed Now bring this awareness into your chest Become aware of your heart space With each breath in,
Allow the space to expand Then exhale Breathe in and relax the chest Again,
Expand the chest,
Breathe in and exhale,
Release and relax Now you can notice the abdomen I'd like you to do the same thing with this awareness now on the abdomen,
The gut and the internal organs Breathe into the space Then exhale,
Relax Breathe into the belly Then release the belly,
Relax Breathe in and then relax the belly Really good I'd like to invite you to now take a deep yogic breath into the belly and the chest,
Breathe in Breathe in and then out Breathe in and then out One more time,
In and then out Really good Now that your torso is relaxed bring your awareness down to your legs Notice the thighs,
Glutes,
Quads,
Knees,
Calf muscles Bring this awareness down the legs Allow it to flush out excess energy,
Tension through the legs,
The feet and out the toes Relax the legs Relax the feet Relax the feet,
Relax the toes Just like your arms I'd like your legs to go limp and loose now Your limbs are limp and loose They might feel heavy or they might feel light Whichever experience is perfect Just notice what it is that you're feeling and allow yourself to relax deeper and deeper into your body You've relaxed your entire body now from the top of your head all the way down to the tip of your toes Enjoy this relaxation and drift deeper and deeper Go deeper and deeper into yourself Relax deeper and deeper Just allow this to happen Know that there's nothing you need to force Forcing means resisting and when you resist,
Persists So instead of that,
Just allow this process to unfold The more you relax,
The easier it's going to be the deeper you will go Know that in this practice,
You're being guided by me So simply follow my voice and be guided There's nothing you have to do Nothing you should do Just allow whatever to come to come Relaxing deeper now Go inwards Go deeper and deeper inwards Breathing in and out Breathing in and out Breathing in and out You know,
They say that the body is the subconscious and so what you have done by relaxing your body is that you've tuned into your subconscious An inward state where you can be imaginative,
Creative and receptive An inward state where different parts of you will begin to communicate through symbols and metaphors So as you continue to relax and go deeper into your body,
Into your subconscious you can passively keep an eye out for symbols and images to come forward Be in this wide,
Open space within yourself The part of the iceberg that's underwater That is where you are now This is a open,
Wide,
Spacious place within you Allow yourself to expand and melt into the space Dissolve,
Dissipate until you are so expansive and open and spacious Become this space now Feel expansive,
Open and spacious This space knows no bounds has no boundaries It reaches far out Become this space Recognize that when you are at this space you become large enough to be with all of you to be the whole of you You become large enough to hold space for the smaller fragments of you Having expanded into this wide,
Open,
Spacious awareness you are like the receiver the one that listens,
The listener the seer and you invite experiences into you It's like being the sky holding space for the clouds to come and go Right now,
You're as expansive as the sky Being this expansive allow your subconscious to invite in certain fragments of you that are wanting to be seen that have been yearning for your attention Allow these fragments of you to come so that they can be seen and heard by you This can be your shadow the part of you that you've shunned or neglected It is coming forward now so that you can offer this part of you compassion recognition and acceptance As you hold space,
Tell them I see you I hear you I hear you I hear you I see you I hear you I feel you We all desire to be seen to be heard and often times we will look externally for this sort of recognition and acceptance Sometimes when we look externally we may not always get that wish granted and that can make us believe that perhaps we're undeserving of acceptance or compassion The truth is that couldn't be further from the truth This sort of recognition,
Compassion and acceptance that you seek can be found on the other end of this relationship you have within yourself Right now,
Being this expansive,
Spacious part of you or whole of you you are this other part of yourself on the other side of this relationship This is where you can hold space offer compassion and acceptance to the part of you that is searching and looking I know that sometimes in awakened consciousness it can be easier to embody our wounds but know that the other side is still there deep within you All you have to do is to relax your body and tune inwards Sooner or later maybe today,
Maybe tomorrow but one day it will finally click for you as you will have familiarized yourself enough with the compassionate,
Spacious part of you,
Side of you that holds space and from there this is the side of you that you're going to naturally embody and feel close to It will happen maybe not right away but eventually Just sit with that knowing In the meantime,
Know that it's okay if sometimes you give in to your wounds It's okay I understand I see you I feel you We give ourselves too much pressure to heal sometimes but we are all on our own trajectory our own timeline and whatever that you're experiencing is valid,
Real and true It's all happening in divine timing Everything There's nothing you need to rush Nothing you have to be yourself up for Everything is just as it should be Relax into that knowing Relax into that knowing Relax into that knowing Know that you've done so amazingly well so far Now,
I just invite you to continue to be with this expansive nature that you've uncovered and to take it with you into the rest of your day or into sleep You can feel into this wide open abyss within you that dissolves into a body of two that has no bounds The ends are infinite and you feel so expansive Being the whole of you,
All of you feeling this completely,
Knowing that this is real strength This is soft strength This is awareness This is compassion Acceptance Understanding Oneness The truth Take this feeling with you As I count from 10 to 1 With each number,
You can either drift deeper and deeper into sleep or you can drift and come back into awakened consciousness The choice is yours Beginning now,
Feeling into your expansive nature,
Taking it with you 10 9 8 7 6 5 4 3 2 1 Allow yourself to either drift off into sleep now or carry on with the rest of your day I hope you enjoyed this meditation practice It was a pleasure doing this with you and I will talk to you soon in the next video Goodbye
