Here’s a Sample of the “Cultivating Self-Care and Extending It Out” Guided Meditation Script:
In today’s practice, we can be cultivating self-care and self-compassion after which offering it out to others.
To start, find a cushty place to take a seat, settling into your sitting bones and shutting your eyes when you find yourself ready.
(Pause)
Let your posture be relaxed though alert, after which ground your attention for a couple of moments within the flow of your breath.
(Pause)
Each breath is like an anchor that lets you reconnect with this present moment.
(Longer pause)
In the event you notice any habitual contraction within the body, equivalent to within the brow, the shoulders, or the jaw, chill out this holding pattern gently – after which return to the breath.
(Longer pause)
Feel this breath now as whether it is nurturing your heart. Without force, see if the guts can open itself to being nourished by the breath.
(Longer pause)
Now bring a hand to your heart, letting your palm rest with care upon it. Notice the way in which it rises and falls with each breath.
(Pause)
Let the touch of your palm to your chest be tender so you could feel the care your hand offers.
(Pause)
