Please find yourself in a comfortable position.
Either sitting or lying down
and letting your eyes close,
partially or fully.
Taking a few deep breaths
to settle into your body
and into the present moment.
And if it feels right,
putting your hand on your heart
or another place that might be comforting
or soothing
as a reminder that we're bringing
not only awareness, but loving awareness
to your experience and to yourself.
And after a while noticing,
feeling the breath and where you feel it
most easily.
Feeling your body breathe in and out.
And when your attention wanders
bringing it back to the gentle movement
of your breath once again.
And then gently releasing
your focus on the breath
or having the breath in the background of your awareness.
As you begin offering
yourself words of kindness and compassion.
Over and over.
Words that you need to hear.
Words you can savor.
And if you already have phrases
that are meaningful to you,
please use those.
If you're new to meditating with phrases,
open your heart and mind
to what you need to hear.
If you could have words whispered
into your ears.
Words of wisdom and compassion
that speak to you in the deepest way.
Opening your heart to hear these words.
Whispering them gently into your own ear.
Again and again.
Hearing these words
as if coming from the inside.
Allowing them to resonate within you.
Allowing these words to take up space,
to fill your being,
if only for this moment.
And whenever you notice that your mind has wandered,
refreshing your aim
by feeling the sensations in your body.
Coming home to your own body
and then feeling the importance
of your words.
The words you need to hear.
Coming home to kindness.
And finally, releasing the phrases
and resting quietly in your own body.
And gently opening your eyes.