Welcome.
Thank you for showing up today.
Before we begin,
I invite you to settle into a comfortable position,
Whether that's seated or laying down.
There's no one right way to be here.
You can close your eyes if that feels safe,
Or simply soften your gaze towards the floor.
This meditation is an invitation to explore a loving,
Compassionate presence towards your body,
Working gently from your feet up to your crown.
The meditation was deeply inspired by the teaching loving kindness towards the body,
Shared by Trudy Goodman,
A practice of metta,
Which she herself learned from a monk.
I offer this practice today in gratitude for their teachings.
At any moment,
You are welcome to leave my guidance behind and follow your own inner rhythm.
Let this practice be yours.
And as a gentle reminder,
Throughout meditation,
It's common for a wide range of feelings to arise.
Sometimes,
In offering kindness to our bodies,
We might also meet unexpected emotions.
Anger,
Grief,
Sadness,
Or even resistance.
If this happens,
Know that it's not wrong.
It may simply mean your heart or your body is softening and revealing what has been held there.
If at any time this feels overwhelming,
You are welcome to pause,
To shift into a simple awareness of your breath,
Or to gently open your eyes.
You can also,
If it feels possible,
Offer kindness to those very feelings themselves,
Holding them with patience and tenderness.
Above all,
Remember there is no need to judge yourself for having any feeling here.
Let's begin.
We'll start with a few gentle breaths,
Allowing yourself to arrive fully.
And when you're ready,
I'll invite you to begin by sensing your feet.
These feet that carry you through the world you may wish to repeat silently in your mind or simply listen.
May my feet be at ease.
May my toes feel freedom and comfort.
May these feet,
Which carry me,
Know kindness.
Pause here and breathe into your feet,
Allowing them to soften.
And now,
Bringing gentle attention to your ankles and lower legs.
May my ankles and calves feel strong and supported.
May they move with grace and steadiness.
May this part of me be free from strain.
Feel into these parts,
Allowing any warmth or sensation to arise naturally.
Shifting your awareness now to your knees.
These remarkable hinges that allow movement,
Bending and bowing.
May my knees be soft and spacious.
May they carry me with ease.
May this part of me know strength,
Flexibility and flow.
Moving upward now,
Inviting your awareness into your thighs and hips.
May my thighs and hips be grounded and strong.
May they release what they no longer need to hold.
May I feel stable and rooted here.
And allowing your breath to deepen into this space,
Sensing whatever support is beneath you and holding you.
And next,
We'll rest our attention on our pelvis and lower belly.
A center of safety,
Creativity and vitality.
May my pelvis and lower belly feel relaxed and alive.
May I trust the wisdom that lives here.
May I be at home in this part of my body.
May I be at home in this part of my body.
And softly shifting awareness now to the area of your stomach and your midsection.
May my stomach be soft and at peace.
May I digest life with gentleness and ease.
May nourishment flow easily through me.
Taking a moment to breathe into this space.
Now inviting your attention to your chest and heart.
The center of your breath,
Compassion and connection.
If you find it helps,
You can bring a hand to heart or two hands to heart.
And repeat the following or just listen.
May my heart be open and protected in balance.
May my breath flow freely here.
May I feel love and connection within.
And inviting you in this moment to smile at your heart.
To tell your heart that you love it.
And if feelings arise here,
Allow them.
Offering kindness to whatever you notice.
Gently moving your focus to your shoulders and upper back.
May my shoulders release their burdens.
May they soften and feel light.
May my upper back feel supported and strong.
Now bring awareness to your arms and hands.
The parts that reach,
Create,
Hold and express.
May my arms and hands move with ease and grace.
May they rest when they need to.
May my touch bring kindness to myself and others.
Perhaps you feel warmth or tingling here.
Simply notice whatever arises.
Shifting focus now to your neck and throat.
The center of your voice,
Your expression and communication.
May my neck and throat be soft and open.
May I speak with clarity and truth.
Bringing your gentle presence now to your face and head.
May my face soften and my jaw unclench.
May my eyes rest and my mind grow quiet.
May my head feel light and clear.
Breathe into this space,
Letting the muscles soften.
Finally,
Bring your attention to the crown of your head.
Our place of connection to something larger.
May I feel connected to the vastness of life.
May I know wholeness and peace.
May I rest in the fullness of my being.
Now,
Sensing your body as one,
As a whole.
I'll invite you to feel the gentle rhythm of breath throughout your body.
And inviting you to let these closing words settle in.
Repeating them if they feel right.
Or offering this space for you to bring in your own words.
May this body be a home for kindness.
May this body be a home for kindness.
May I dwell here with compassion.
May I dwell here with compassion.
May I live in ease,
Wholeness,
And peace.
May I live in ease,
Wholeness,
And peace.
And you're invited to take a few quiet moments to feel what's here.
To bring in any other loving kindness that your body needs today.
And when you feel ready,
You may begin to move or stretch.
Starting with your fingers and toes.
Returning slowly to your surroundings.
Becoming aware of the space around you.
And before we close,
I invite you to offer yourself gratitude for showing up today.
And from me to you,
Thank you for your presence,
For your practice,
And for your heart.
