Welcome.
I am very excited to be sharing this moment with you today.
I would love to take you on a meditation journey to awaken the friend and compassionate observer within you.
We are usually very good at practicing the awakening of the inner critic within us,
But today I want to invite you to cultivate the practice of self-observation,
Self-compassion,
Self-love,
And self-respect.
We will be meditating for about 15 minutes and I will be keeping track of the time.
I would also be inviting the sound of a bell at the beginning and end of our meditation practice.
But before we begin,
I want to remind you about the key essentials for a successful meditation practice.
Remember that it's okay to have thoughts while you are meditating.
Simply notice when your mind is distracted and return your focus to your breath.
Remember to be kind to yourself at all times during this practice.
Let go of expectations as to how this practice should go.
And most importantly,
Stay with the practice,
Even when it gets a little challenging and you feel like you want to quit.
By staying with it,
You're training your brain and your mind that you are in charge of your choices.
I now invite you to sit in a comfortable position,
Sitting upright.
Feel the support of the chair or the floor.
Let your hands rest comfortably on your knees,
Palms up or down as you like.
I now invite you to close your eyes or you can self-lay gaze downward if that is your preference.
If you feel the need to shift positions or open your eyes at any time,
Feel free to do so with awareness.
Now bring your attention inward by connecting with your natural breath.
Take five long,
Slow,
Deep breaths,
Inhaling slowly through your nose and exhaling fully through your nose at your own pace.
Experience how the flow of your breath manifests inside yourself.
Relax the body and let go of any tensions accumulated in your body.
Now let your breath return to your natural rhythm and ask yourself silently what's present within?
What thoughts and emotions are here for you now?
Observe how you feel inside and welcome every thought and emotion that is present,
Allowing them without trying to fix them,
Change them or resist them.
As you notice the thoughts that arise,
Simply shift your focus to your breath.
We're going to rest our gentle attention to our breath for a few minutes here.
I will be keeping track of the time.
You you you you Now tune in to your inner strength and power.
Invite your natural energy of healing,
Well-being and self-understanding.
Now tune your attention to the real you,
The compassionate observer,
The friend within you and now silently say the following healing affirmations to yourself.
I vow to cultivate the seed of self-love within me.
I vow to cultivate the seed of self-love within me.
I vow to cultivate the seed of self-compassion within me.
I vow to cultivate the seed of self-compassion within me.
I vow to cultivate the seed of self-respect within me.
I vow to cultivate the seed of self-respect within me.
Notice how you feel.
What emotions are present for you now?
Activate your senses and see if you feel,
See or perhaps imagine anything in response to these valves.
Perhaps you see colors or feel a particular sensation.
Stay with this experience for a few more seconds,
Allowing yourself to record this moment and to remind yourself that this is a place you can always come back to.
How does it feel now?
How does it feel to be loved?
How does it feel to be cared for?
How does it feel to be understood?
Now tune into your breath.
And now I invite you to sit in the stillness with your eyes closed,
Welcoming all the sensations that you might be experiencing now.
You might set some intentions for how you will treat yourself going forward.
Keeping your eyes closed,
You can slowly introduce tiny awakening movements.
Take some deeper breaths.
It is always important to come out of meditation slowly.
And when you feel ready,
Slowly open your eyes.
I hope you continue to befriend yourself throughout your day.
Thank you for meditating with me.
