Hello.
Today I would like to focus on with you giving and receiving.
In this meditation we'll be working with the breath to help cultivate care and loving kindness toward yourself and those around you.
This is a practice in mindfulness and compassion.
And so as we move through this exercise today I want you to just notice and observe any resistance that arises and when the mind wanders just bring it back to your body breathing.
So let's begin.
Gently close your eyes.
Bring your attention to this present moment.
Notice and observe where you are.
What can you feel in your body?
What can you hear?
Where are you?
No my friend.
There's no need to do anything other than observe yourself in this present moment in this present time experience.
Now bring your awareness to a location in the body where you can feel the breath.
For this mindfulness practice the chest works well.
Be one with your body breathing for a minute.
Feel and follow the inhalations and exhalations as they come and go.
Feel the inhalation.
Observe the exhalation.
It comes and goes.
Now let's start the giving and receiving with a focus and intention upon self-acceptance.
So as you breathe in visualize yourself breathing in acceptance and what does that word mean to you?
Acceptance.
If you are fully accepted and welcome 100% how would that feel within the body?
Within the heart?
Within your mind?
And as you exhale let go of any self-judgment.
Breathe in the self-acceptance.
Breathe like this for a few deep breaths if you need to.
Really allowing that self-acceptance to sink in down deep.
Deep into the lungs,
Into the cells,
The organs,
The muscles,
The blood and bone.
For you are good enough.
You matter.
You're important.
Now begin offering yourself some peace,
Some comfort and ease with each inhalation.
And when you exhale let go of the criticism,
The need to be perfect.
Let go the stress and anxiety and just let yourself be.
If you like you can try to visualize that you're breathing in light.
Breathing in this light with such ease and grace and exhaling the darkness that holds you down and prevents you from shining your light.
For you are the light.
Breathe it in.
Welcome it.
Mix and blend with it and become one.
Filling all those holes,
Dark corners and patches.
And now with the next inhalation offer yourself forgiveness.
There's no longer a need to go into any stories or rationalizing.
Just let it be.
In this moment with me let's just both set the intention to forgive yourself.
You're okay.
We're all perfectly imperfect.
So as you exhale let go any resentment,
Any anger,
Disappointment or sadness.
You can even breathe out any shame,
Any heartache,
Any criticism.
And just let the forgiveness fill you up like an empty glass container.
And then in your mind picture yourself surrounded by people you love,
People that accept you,
People that get you.
And if for any reason at all you don't have anybody and that's okay.
You can imagine animals or angels,
God,
Mother Mary,
Whatever gives you comfort,
Peace of mind and that feeling of unconditional love.
Then see that now.
Feel that now.
That's right.
It's soft and warm and you can breathe so easy now.
And now let's flip it around.
When you exhale send them love,
Send them acceptance,
Send them peace.
And really feel that peace embodying every nook and cranny of your being.
That's it.
And notice how everything softly settles into place.
Everything's quiet and everything's okay.
For you're okay.
You're giving and receiving.
You're remembering who you are and you're just letting yourself be.
That's right.
And allow these feelings to just softly settle deep within becoming a part of you.
Welcoming yourself back home to a place of peace and remembrance of who you are.
And so when you're ready you can allow your eyes to gently open and let your body resume to this normal pattern of breathing.
And go out and enjoy your day.
Give a smile to the world and you'll get a smile back.
Enjoy.
And did as so.
