Today we'll work with a contemplative practice where I'll be inviting you to offer yourself particular phrases.
You can always change a phrase if the phrase that I offer doesn't fit quite right for you for what you need today.
Or you can also just try it on like a hat and you get to decide later if you want to keep it or not.
First taking a moment to let your eyes stop focusing on anything,
Either letting them be closed or cast downward.
And allowing your jaw to release from the top teeth.
For your fingers to be soft.
And to take a few moments to let your body sit in a way that lets you feel a sense of dignity and presence.
Your body may subtly tell you exactly what that means for it today.
Let yourself notice the next few breaths as they come and leave the body.
Noticing the breath coming in.
And the breath leaving.
And as you breathe with each breath that follows,
See what it would be like to offer yourself these phrases without any expectation of what it is that's supposed to happen.
Without any judgment or evaluation.
Allowing yourself to notice how the phrases feel for you.
What happens in your mind and what you sense in your body.
I am able to be kind.
I can be patient.
I can listen with my heart open.
I can pause before I respond.
I am able to be kind.
I can be patient.
I can listen with my heart open.
I can pause before I respond.
I am able to be kind.
I can be patient.
I can listen with my heart open.
I can pause before I respond.
Allowing yourself a few moments to work with these phrases.
You can repeat the set or pick one and offer it to yourself like you're washing yourself with it repeatedly.
If you're having a hard time deciding,
Just use your intuition,
Pick one.
Noticing what you sense from the inside as you offer yourself this practice.
Noticing what you are feeling and where and coming back to the phrase.
We'll go through the practice again and this time you can keep it the same or I invite you to try a different perspective.
If you were previously thinking about others as you worked with these phrases like being kind towards others,
I now invite you to think about these phrases in terms of you.
I am able to be kind.
I can be patient.
I can listen with my heart open.
I can pause before I respond.
Allowing yourself again to perhaps pick one of these phrases and try working with it towards yourself.
Perhaps I am able to be kind towards myself.
I can be patient with myself.
I can listen with my heart open,
Perhaps to my own pain or truth.
I can pause before I respond,
Even in my own mind.
Let yourself become aware of what happens when you're practicing.
What do you feel from the inside?
And as you take the last few moments before completing the practice,
I invite you to take a step back and recognize that within you these qualities are inherent.
That whether it's towards yourself or others,
You have the capacity within you for kindness and patience.
To try to stay open instead of armoring up,
Withdrawing or getting defensive.
That there's always a chance to pause.
We have the tools.
We just have to remember in the moment.
And you may decide to take one of these practices,
One of these phrases into your day today.
Trusting the medicine that you pick.
Let's complete the practice by noticing the next three breaths.
Allowing the body to sit in a posture of dignity.
The jaw away from the top teeth.
And the fingers soft.
And when you're ready,
Bringing your awareness back.
