Find somewhere comfortable where you can sit in meditation and settle yourself in.
Being aware of your breath,
Aware of your body,
Aware of any sounds around you,
And knowing that these may be with us throughout the meditation.
Just allowing them to pass you by.
And perhaps you might get thoughts showing up now or later in the meditation.
And again,
Recognising that they may be present,
Thanking them if you wish,
And then letting them pass you by.
Breathing gently in and out,
Become aware of yourself as you sit now in your safe meditation space.
So you might become aware of your body,
Sensing outwards from your position.
You might see yourself,
Or you might just know where your energy is,
Where you begin and end.
And recognising now any unhelpful narratives that have been present around you,
Like jealousy,
Criticism or self-criticism,
Unkindness from any direction.
And not getting too involved in these narratives,
Just enough to know that they are there.
And then,
If there are any that are too close,
You can gently but firmly ask them to leave your space.
And begin to create a space around yourself,
Something in the shape of an egg or a sphere,
Which belongs to you.
Which belongs to you.
It's your own energy field and you can decide what comes in and what stays out.
And you might imagine that energy field as a bubble or a sphere of light,
And there might even be a firm boundary to it.
Breathing in.
Centering yourself.
Breathing out.
Reinforcing that energy field.
And knowing that that sphere of energy works as a kind of shield,
Permeable only from one direction,
So that it allows all the unhelpful things to leave.
But if anything tries to enter which is not in your best interests,
That thing will be cut off at once.
And as you breathe in,
You notice that you're breathing in from somewhere.
A soft and soothing light.
And as you breathe out,
You allow that light to fill your energy sphere,
Creating a safe space.
And into this safe space,
You invite your most vulnerable self.
The one who has been sensitive to criticism and to self-criticism.
The one who may have been hurt.
And as you meet this most vulnerable part of yourself,
You feel only compassion and love.
And if anything else should arise that is not kind and supportive,
You ask it to leave.
Maintaining this safe,
Supported space for your most vulnerable self.
And as you breathe in,
You bring in compassion for yourself.
And as you breathe out,
You send yourself love.
Allowing that love and compassion to surround you now.
And if there's anything else that your vulnerable self needs,
You gift that now.
Breathing in compassion.
And breathing out love.
And then you allow that most vulnerable part of yourself to return inside.
To a place inside of you that is always safe.
And that you can always reach with compassion and love.
Releasing any visualization of the energy sphere around you.
But if you like,
Intending that the shield stays where it is.
Refusing access to any unkind narratives,
Words or thoughts that might come your way.
And returning to the here and now.
Returning to awareness of your body.
Awareness of your breath.
Noticing once again the sounds around you.
Any sensations or will to move.
Any light or colors around you.
Whether your eyes are open or shut.
Coming into the now,
Into this moment,
More easefully aware with each breath.
