So this is a loving kindness meditation and I've developed the words for people that are struggling with fertility issues or pregnancy loss.
But of course if you're brought here for any other reason you're welcome to join this practice.
So just making sure that you're in a comfortable position either seated in a chair or lying down.
Just making sure you're fully supported by the floor or the chair.
Hands just resting by your side or in your lap.
And when you're ready just starting to lower your gaze or close your eyes.
Checking in with the breath,
Any thoughts and feelings that are coming up,
Any sensations.
And just noticing this with curiosity.
There's no right or wrong way to be.
Just seeing what's there for you today.
Maybe again just checking in with the sensations of being supported by the floor or the chair.
Just noticing your weight,
How it's distributed.
That you're safe and supported in this practice,
In this moment.
You don't need to be holding or tensing yourself in any way.
And then when you're ready I'd like you to repeat the following phrases and just holding yourself in mind.
May I be healthy.
May I be safe.
May I accept and trust myself.
And may I embrace uncertainty and hope.
And just quietly repeat those phrases in your mind.
May I be healthy.
May I be safe.
May I accept and trust myself.
May I embrace uncertainty and hope.
And as you repeat those words in your mind just being open to them and just seeing what comes up for you.
Not trying to force any feeling.
Just seeing if it's possible for you to wish and hope these things for yourself.
May I be healthy.
May I be safe.
May I accept and trust myself.
May I embrace uncertainty and hope.
And this might be an easy thing for you to do or it might be very difficult.
And if it is tricky or you're not used to practicing in this way the mind may wander,
Ping off onto other topics.
And if it does just noticing that and just gently bringing the attention back to the practice and what we're focusing on just for these few minutes.
And if it's a motive for you repeating these words just breathing with it and just noticing what's there.
It's okay to feel however you feel.
May I be healthy.
May I be safe.
May I accept and trust myself.
May I embrace uncertainty and hope.
And just seeing if it can help to put your hands over your heart or maybe curl up the corners of your mouth into a subtle smile just to help cement those intentions.
And doing so if that feels natural to you.
And then for the second part of the practice I'd like you to repeat the same intentions but for someone else.
So it might be your partner or it might be friends and family that are supporting you in this journey.
It might be other women or couples that are going through the same thing.
It could just be really expansive and just wishing these positive thoughts and intentions for everyone.
So just picking who you would like to focus on.
What feels right today with this practice.
And just repeating the following phrases whilst keeping them in mind.
And we're going to use the phrase we so you're still incorporating yourself into this loving kindness practice.
So may we be healthy.
May we be safe.
May we accept and trust ourselves.
May we embrace uncertainty and hope.
May we be healthy.
May we be safe.
May we accept and trust ourselves.
And just noticing if the mind wanders or if any thoughts or feelings arise.
Just acknowledging them not pushing them away just gently guiding the attention back to the practice and to the words.
May we be healthy.
May we be safe.
May we accept and trust ourselves.
May we embrace uncertainty and hope.
May we be safe.
And then I'd like you to put those intentions aside for now and just come back to the breath for a few moments.
Just sit.
Just notice how you're feeling after trying out that practice.
Perhaps spending a few moments just reflecting on the words and how you felt about them.
If you didn't resonate with them that easily perhaps you could tailor the words to your own experience.
Find things that are more meaningful for you.
And as we start to come to the end of the practice just starting to wiggle fingers and toes.
Perhaps starting to move the arms and legs and then starting to take a bigger stretch and opening your eyes.
