I am so honored to be your guide for this meditation.
This is a self-care meditation.
We're going to be giving ourselves the love and support that we need in our lives.
I'm Maria and I'm really glad you are here.
I want to ask you to go ahead and get into a safe place where you can guard just about 10 minutes of your time right now.
You probably noticed the title of this meditation.
Meditation of Self-Touch.
Why did you choose this meditation in this particular moment?
Close your eyes and lose any preconceived ideas that you may have about what meditation is.
There are no rules here.
This is your time.
This is your gift to yourself.
You are so worth this time.
There is no other place that you need to be right now.
As thoughts enter your mind,
Watch them float by.
Do not try to resist any thoughts that might have nothing to do with meditation.
It merely means that you are human.
Relax into the sound of my voice.
Let go of the stories that you may be telling yourself.
Physical touch and support.
I'd like you to breathe naturally.
Inhaling slowly.
And exhaling a little bit longer than your inhale.
We are not counting our breaths.
We are not trying to pause our breathing.
We're relaxing.
Relax your shoulders.
Relax your arms.
Relax your hands onto your lap,
Palms facing upwards or downwards,
Whatever you are most comfortable with.
This is your time.
As your mind issues cues to your body,
We're going to instead let the body give cues to the mind.
We're going to relax.
Time is irrelevant.
I'd like you to focus on your hands.
The human body responds to the energy that is in our hands.
Human touch can change the activity in the nervous system.
Breathe deeply,
Allowing the lungs to fill completely and empty.
Completely.
Breathe naturally.
Help your awareness out of your head and down through your body.
Allow your left hand to remain on your lap and take your right hand and gently place it on your left arm just below the shoulder.
This is where someone might touch you to give you support,
To congratulate you,
To ease your worries.
Feel the warmth of your palm as it gently lies on your left arm.
Offer yourself support.
Allow yourself to feel the care and support you have for you.
Tune in to any relaxation in the mind or body.
Relax your shoulders.
Relax your face.
Relax your left hand.
After a few moments,
Release that hand back down to your lap.
Take a few deep breaths and bring the hand to the back of your head where your spine meets your skull,
On your skull,
Not your neck.
This is a place where you are held and supported as an infant.
Support on your head like this can offer a sense of safety and ease.
You are taken care of.
Feel the warmth of the palm of your hand gently touching the back of your head.
Allow your body to feel safe and comfortable.
Now move the hand to the center of your chest.
With your palm on your chest,
You can feel the warmth of your hand right over your heart.
Feeling that energy,
The love that you are offering yourself can stimulate the various nerves releasing oxytocin and engaging the parasympathetic nervous system.
Calm.
Love.
Unconditional support.
Everlasting energy.
You are bestowing this energy on yourself.
Gently care for yourself as you relax the body and the mind.
Gently lower the hand back down to your lap.
Yet notice the warmth where the hand was a moment ago.
Think of your arm where your hand was supporting you.
Think of the back of your head.
Feeling the warmth of that hand at the back of your head.
Feeling the warmth of that hand on your chest.
While you breathe,
Invite relaxation to the mind and the body.
You are strong.
You are capable.
You are so much more than your physical body.
When you are ready,
Gently open your eyes.
If you feel like it,
You may want to write in your journal.
How did you feel?
And remember this.
Remember this feeling as you go on with your busy life.
You are worthy of all the love in the world.
I will talk to you another time.
Namaste.
Namaste.
