This is a loving kindness for ourselves guided meditation.
To begin,
Find a comfortable position either seated or lying down.
You might want to take a noticing how your body feels right now.
Noticing if there's any ways your body would like to move before you're invited to come to stillness.
And then if you like,
Closing your eyes or gazing down and taking a few deep breaths,
Perhaps inhaling through your nose and exhaling through your mouth,
Just to release any tension or stress,
And then breathing in and out through your nose,
Allowing your breath to find its own natural rhythm.
You will likely notice thoughts passing through your mind,
Thoughts about the past or thoughts about the future or analyzing thoughts.
If you like,
You can notice those.
Acknowledging that our minds think,
We can be mindful of our thinking.
And if it feels right,
Drawing your attention back to the gentle rhythm of your body breathing.
Soon we'll be bringing our attention to words,
Kind words,
Compassionate words,
Words that we can offer to ourselves.
Allowing the breath to slip into the background of your awareness and beginning to repeat phrases such as,
May I be safe,
May I be peaceful,
May I be healthy,
May I live with ease,
May I be safe,
May I be peaceful,
May I be healthy,
May I live with ease.
Offering yourself these words as a gesture of kindness.
If you like,
You could also offer yourself soothing or supportive touch.
Allowing the warmth or gentle touch of your hands to be a symbol of your own kindness.
And then returning to the phrases,
May I be safe,
May I be safe.
Or you can find a variation such as,
May I begin to feel safe,
May I begin to feel safe.
May I be peaceful,
Truly peaceful.
May I be healthy,
As healthy as I'm able to be.
May I be healthy,
May I be healthy.
May I live with ease.
Allowing yourself to open to these words.
Perhaps allowing them to land somewhere deep inside.
May I be safe,
May I be peaceful,
May I be healthy,
May I live with ease.
Or maybe there's something else that you need.
What do you need?
Perhaps you need to offer yourself a bit of kindness.
If so,
You might say to yourself,
May I be kind to myself.
May I be kind to myself.
Or may I accept myself as I am.
Or may I begin to accept myself just as I am.
Repeating these words to yourself gently.
May I be safe,
May I be peaceful,
May I be kind to myself.
May I begin to accept myself just as I am.
Allowing these words to resonate.
Taking them in.
And finally,
Releasing all the words.
Releasing the phrases.
And coming back to the sensations in your body.
Allowing yourself to feel whatever it is that you're feeling.
And to be just for this moment as you are.
And when you're ready,
Slowly,
Gently opening your eyes.
