Joy And Kindness Meditation

Welcome.

My name is Olga Borretto and I'm glad you were here.

For the next couple of minutes give yourself permission to cultivate joy and kindness for yourself,

Setting aside any worry about what's next in your day.

Allow yourself to get comfortable making any necessary movements or adjustments that feel right for you.

Let's start with three breaths.

Inhale through the nose.

Exhale through the mouth.

Inhale expand.

Exhale release.

Inhale exhale.

At the bottom of your exhale you can close your eyes or keep a soft gaze in front of you.

Allow your breath to return to its normal breath pace.

Begin to notice where you feel the movement of the breath in your body knowing that it's different for everyone.

You're not trying to control it or change it.

Simply notice where you feel that rise and fall sensation.

I invite you to place one hand or both hands over your heart.

In your mind repeat after me.

I am deserving of joy.

I am deserving of kindness.

I am deserving of joy.

I am deserving of kindness.

On your next inhale in your mind say joy.

On your exhale in your mind say kind.

Inhale joy.

Exhale kind.

Inhale joy.

Exhale kind.

Creating an inhale joy.

Exhale kind pattern with your own breath pace.

If you notice you've become distracted simply notice the thoughts and return your attention to your breath.

Inhale joy.

Exhale kind.

Inhale joy.

Exhale kind.

Allow yourself to let go of saying anything with your breath,

Not paying attention to the breath pattern and shift your attention to the heart and hands and notice if there are any sensations that are there that weren't there before.

Perhaps warmth,

Tingling,

Gentleness.

Take an inhale through your nose.

Exhale through your mouth.

When you're ready you can gently open your eyes.