Welcome,
Dear one.
This morning,
Let's take a gentle moment to care for ourselves.
Life can be unpredictable and heavy at times.
And when it feels that way,
The best thing we can do is soften.
Offering ourselves kindness and compassion.
Take a moment to find a comfortable position,
Either seated or lying down.
And when you're ready,
Gently close your eyes or lower your gaze.
Now begin with a deep breath in through your nose.
Hold for a moment.
And exhale slowly through your mouth.
Let's do that again.
Inhale deeply.
Hold.
And exhale fully,
Allowing your body to settle a little more with each breath.
As you settle,
Gently remind yourself.
The harder life gets,
The gentler I need to be with myself.
Let that be your guiding thought.
You don't need to hold everything together right now.
You're allowed to feel exactly how you feel.
Even if those feelings are conflicting,
Or constantly shifting.
Let them be.
Now take a moment to reflect.
What kind of support would feel most nourishing to me right now?
What kind of support would feel most nourishing to me right now?
Perhaps it's taking a few more deep breaths.
Or maybe it's reaching out to someone who cares.
Whatever comes to mind,
Allow yourself to gently focus on that intention.
Knowing that it's okay to need support.
And it's okay to ask for it.
Now,
If you notice any thoughts or judgments arising about how you feel,
Such as,
I shouldn't feel this way,
Or I should be stronger,
See if you can gently release them.
You can also try to reframe them.
I'm allowed to feel however I feel.
Even if my emotions are uncertain or ever-changing.
There's no right or wrong way to feel.
Give yourself permission to simply be with what is.
If any overwhelm or emotional pain arises,
Place a hand over your heart.
Feel the warmth of your palm against your chest.
Close your eyes if they aren't already,
And tune into your heartbeat.
That quiet,
Steady rhythm within you.
Let it remind you that even in difficult moments,
Something within you remains constant and steady.
Breathe deeply into that warmth.
And on your next inhale,
Silently say to yourself,
I am here.
And as you exhale,
I am safe.
Let's do that again,
Together.
Inhale,
I am here.
Exhale,
I am safe.
Take a few more breaths like this at your own pace,
Anchoring yourself in this moment.
Now,
As we begin to close this meditation,
Let's offer a compassionate wish for ourselves and for all beings.
Silently,
Or aloud,
Repeat after me.
May I be gentle with myself.
May I find the support I need.
May I know I am not alone.
May we all be safe.
May we all find relief from suffering.
Take one final deep breath in.
And a slow,
Steady exhale.
And when you feel ready,
Gently open your eyes,
Bringing this sense of calm and presence into your day.
You've done something important for yourself this morning by showing up,
By offering care,
And by making space for what you need.
Carry this gentleness with you today,
And remember you're allowed to feel,
You're allowed to seek support,
And to take it moment by moment.
Go gently,
Dear one.
May peace and ease guide you.
