Hi,
My name is Rose from Yoga For All With Rose.
I will be guiding you through a short mindfulness meditation for re-centering and cultivating kindness.
I invite you to find a place for you where you can sit with an upright spine.
Maybe you are seated on a chair,
Maybe you find a comfortable seat on the floor.
I invite you to gently place your hands over your heart.
Maybe it is the prayer hands and your thumbs are touching your chest where your heart is.
Or maybe you place one hand over the other.
I invite you to observe your breath that floats in and floats out through your nostrils.
Finding that internal movement that is present in our bodies.
Maybe you feel under your hands how your chest is expanding with the inhale and softening with the exhale.
Allow that movement to be present.
Let that movement of expansion and softening soothe you,
Soften your heart and calm your heart.
Maybe you take one deep breath in through your nose and let out a sigh through your mouth.
And letting go of any tension that does not serve you in this moment.
Then returning to the observation of the air floating in,
Air floating out through the nostrils.
I invite you to cultivate kindness toward yourself in this very moment,
In the space you are in.
Let the inhale bring all things good to your heart and let the exhale carry out things that do not serve your heart in this moment or in your life.
Staying with the breath,
Allowing it to be an anchor to the present moment but also a vessel for thoughts and future actions that have not manifested themselves yet.
As you cultivate the kindness toward yourself,
I invite you to take a breath of gratitude and bring that to your heart.
Recognizing what there is.
Recognizing that your heart is safe.
Kindness and gratitude in your heart.
Each inhale expanding your heart space,
Allowing it to feel more.
And each exhale softening the heart space.
I gently invite you to bring your awareness to your physical body,
To your edges and where you exist in the space that you are in.
Maybe you feel the air on your skin.
Maybe you hear sounds around you.
Observe if there is a taste in your mouth.
With all those senses,
I invite you to bring calmness to your heart.
And when you feel ready and full in your heart,
I invite you to gently open your eyes and let the light in your heart,
The love,
Kindness towards yourself as well as others.
Let that light shine bright throughout the rest of your day.
Thank you.
I wish you well.
