This meditation is called Accepting Your Culture Through Affectionate Breathing.
Please find a friendly comfortable position in which your body is supported and you don't need any effort to remain in that position for the entire meditation.
Take a moment and find a comfortable position and start settling down.
Start noticing your breath.
Maybe you will place a hand over your heart.
Start noticing what is around.
Take a few slow easy breaths.
Take a deep breath in.
On your next breath out,
Release any unnecessary tension,
Stress,
Maybe sadness.
And use this moment as a kind invitation and letting the eyes close partially or fully.
Use this kind invitation and start noticing any changes around you.
Placing a hand over your heart and start noticing the warmth of your hand.
Use this moment as really settling down and surrendering in your own warmth.
Letting yourself go inward and start exploring your breath even deeper.
Start nurturing yourself with the same worth as you would nurture your child or a beloved pet,
Maybe your friend or anyone who needs extra love and tenderness.
When you feel safe,
Start bringing forward any memories from your childhood when you celebrated your favorite holiday.
When you feel safe,
Start reimagining any food,
Who is out there.
Start reimagining your environment,
Maybe any smells.
Feeling your whole body breathe in when you're in that environment.
How do you feel right now?
If this brings some extra layer of tenderness,
Feel the warmth.
Feel your hands around your heart and take a deep breath in.
Remember this feeling as you're celebrating and inviting your culture in.
Right now,
Bring any memories or when it feels safe,
Bring forward that a memory when you were not allowed to be yourself.
When you were not allowed to express your needs,
Your celebration and your authentic self.
Start bringing more compassion.
Start bringing more breath in.
Start feeling your breath for a while.
For every unkind word that you received,
Start replacing it with more breath.
Easy breath to release unnecessary tension.
More breath to release pain.
More breath to replace any wrinkle on your heart.
Maybe you will bring both of your hands on your chest.
Maybe you will give yourself a warm hug to replace that guilt and shame.
Perhaps you will kiss both of your hands.
Take a few slow easy breaths and start massaging your heart with more warmth.
Letting yourself notice this simple sensation of breathing just now.
You are loved.
You are seen.
You and your culture.
You and your identity.
Just be.
You're not changing.
You're not being someone else.
You are a unique flower looking for some warmth and nourishment.
This is a kind reminder to bring affectionate awareness to our experience and to ourself.
In every step you take,
Don't forget to treat yourself with love and letting yourself be and breathe as you might inclined to a child.
When you feel ready,
Slowly and gently open your eyes.
