Let's start by finding

a comfortable posture.

This could be sitting, could be

standing and it could be lying down.

For this meditation, it's especially

important to find a posture

that feels comfortable for you.

When you're ready, and if it feels

okay, you can close your eyes.

And we'll take one deep breath.

In through the nose.

And slowly out through the mouth.

Inviting the jaw to soften and relax.

Let the shoulders be at ease.

And allow your belly to relax.

Along with the hands.

All areas of the body that tend

to grip and accumulate tension.

As the body settles in, the breath

can fall into its natural rhythm.

And for this meditation, you can place one

hand on your heart, maybe the right hand,

and then the left hand on your belly.

Sometimes we have resistance

to things like this.

It feels fluffy, or we're just not used to

offering ourselves this kind of kindness.

So I encourage staying with it.

That's a wall that we can

slowly start to soften.

And with your hands there, feel

yourself breathing into that hold.

Just focus on holding yourself

with kindness with self-compassion.

We have to go through this life alone.

We can have great friends,

family and support, but only you

can experience your thoughts.

Only you can experience your emotions.

Only you can experience your pains.

So, unless we can become our

own best companion along the

journey, it can be tough.

So here is your opportunity to

reacquaint yourself with yourself.

So that you can experience

all the goodness in your

life more fully and deeply.

And also remind yourself that

you'll be able to get through

whatever it is you're going through.

Especially if you continue to

show up for yourself with this

quality of self-compassion.

So let's take a few

breaths with this hold.

Breathing in a quality of kindness and

love, and exhaling any tension or worry.

Let's take one more deep breath together.

In through the nose.

And out through the mouth.

And when you're ready, you

can let your eyes open again.

So well done.

This is a meditation and a practice

you can always come back to no

matter what you're going through.

Thank you for your practice.

And until we talk again, take care.