Today’s practice invites you to notice the sensations in your body, from the soles of your feet to the space around your heart. As you shift your attention through different parts of your body, you allow a sense of softness and kindness to flow in.
This meditation encourages you to listen to what your heart needs most, whether it’s calm, balance, strength, or connection. By focusing on these intentions, you fill your heart and body with a nurturing light.
- Begin by sitting comfortably. You can adjust your posture, setting the spine upright and relaxed. Take a few nice deep breaths into the abdomen, filling up the belly and exhaling slowly. Take a deep breath in through the nostrils and as you breathe out, let your eyes gently close if that feels comfortable, or just gaze softly in front of you.
- Turn your attention to your body, arriving fully in this moment. Let go of thinking and feel into the soles of the feet. Notice any sensations, any vibration, pressure, tingling. Feel a sense of support from the Earth.
- Shift attention now to the thighs on the chair, feeling gravity pulling down. Allow yourself to be supported and safe in this moment.
- Bring awareness now to the shoulders. Allow a sense of relaxation and softness.
- Now bring attention to the space between the eyes and the muscles of the face and jaw, just allowing them some kindness now, allowing them to relax.
- Now, in this moment of stillness and quiet, listen into the space around the heart. Ask yourself, What am I needing most? Notice what arises. What am I needing most? Perhaps it’s a sense of calm, or balance, or maybe it’s growth or strength or self-trust. Perhaps it’s connection. Maybe it’s love.
- Whatever it is that surfaces for you, allow that intention to grow in strength and fill up the space of the heart. Like a golden light, let it fill up the space of the chest. Allow it to fill up the body, that intention to find what you are most needing right now.
- Now, offer yourself some compassion—compassion for the challenges that you faced and continue to face. Offer a sense of ease and a sense of nurturing. Can you begin to treat yourself like you would treat a child or a close friend who is going through a difficult moment? And in any difficult moment, ask yourself, Can I simply be kind to myself right now, even in this moment of uncertainty, pain, discomfort, or fear?
- Lastly, let go of that intention. Come back into the body, into the environment. Feel supported by your feet and the floor and your thighs on the chair. Offer some gratitude for this body that is sitting here breathing, and gratitude for the community that is sitting here together, just breathing, just being, with a sense of connection.
- When you’re ready, let your eyes gently open. Bring some movement back to ease out of this time of quiet.