Welcome to a guided meditation on self-empathy.
To prepare,
I invite you to get a piece of paper and pen,
Cushion or pillow,
And a blanket if you'd like.
You may want to pause this recording in order to get those supplies.
I invite you to get into a comfortable seated position on the floor or the ground.
Maybe you want to sit on a pillow or a cushion on the floor or in an upright seated position in a chair.
Preferably,
You'd like to be on the ground but do what's most comfortable for you.
You are welcome to bring a light blanket and place it on top of your lap or around you.
You may want to sit with a straight back for this meditation,
Or if you're not able to do that,
You may lie down.
I invite you to ask your heart what it wants and lovingly follow its guidance.
I invite you to focus on the breath.
Inhale through the nose and exhale through the mouth with a psychological sigh.
We'll do this two more times.
Inhale.
I invite you to close your eyes and focus on the color red,
Which is connected to the muladhara or root chakra.
Focus a red light at the base of your spine or wherever you are connected to the earth.
Focus on the feelings of safety,
Stability,
Connection,
And rootedness.
I am grounded.
I feel rooted.
I am solid.
I am connected.
I have the right to be here safe and to show up.
Now I invite you to think about where you feel pain and suffering.
Where do you feel it in your body?
Where are you holding tension?
Where do you feel suffering in other parts of your life?
Without judgment,
Allow yourself to sit with the messages you are receiving on how to alleviate your own pain and suffering.
And when you're ready,
I invite you to open your eyes and journal with the pen and paper about what came up for you in this meditation.
Here are some reflection questions to guide you if you need.
Number one,
How do you feel?
Number two,
Where are you feeling pain and suffering in your body and in your life?
Number three,
What is the most uncomfortable thing that's coming up for you?
Number four,
What can you do to alleviate your pain and suffering?
And number five,
Who can support you?
If you need more time to focus on the meditation,
The affirmations,
Or the questions,
I invite you to play this recording again as many times as you need.
Pause it as much as you'd like and remember that you are loved unconditionally.
