Take a position that supports awareness.
And begin to experience the body and the breath settling.
Feeling your own body and the larger body earth holding you.
Bringing awareness to the breath moving through your body.
Entering,
Exiting.
Connecting with the air.
Air moving in,
Air moving through,
Air moving out.
Take a few moments to rest in the ever-presence of the earth and air element,
Always with you,
The body and the breath,
Always in the present moment.
Now recall a time when you felt genuinely cared for.
Maybe it was a moment or longer.
Maybe it was an experience you had in nature.
With a dear one.
Pet or even a stranger.
Notice what happens internally as you connect with this reflection of kindness.
What sensations are you experiencing?
Notice while softening into warm acceptance.
Taking your time here.
Taking your time and receiving these phrases.
May I be happy.
May I be safe and protected from inner and outer harm.
May I be healthy and content.
May I be a good friend to myself.
May I relax and body and mind,
May I be at ease.
May I welcome joy and tenderness.
May my experiences of well-being be of benefit to others.
And may whatever blocks my heart be dissolved.
Take your time repeating a few of these or all of these phrases or creating a simple phrase or two of your own.
Focus your attention on the chest or the heart area as you breathe in and breathe out.
Stay steady,
Stay present as best you can.
Notice the movements between the heart opening and closing and welcome both the resistance and its release as it is experienced moment to moment in the body.
Feel free to repeat the phrases slowly and quietly,
Feeling your sincere wish to offer kindness to yourself.
You're so deserving.
And notice the quality of heart and mind as you do this practice and then rest in whatever silence,
Stillness,
And solace is with you here and now.
