Let's start by finding

a comfortable posture.

This could be sitting,

lying down or standing.

If it feels okay, you can

invite your eyes to close.

And we'll take one deep breath together.

In through the nose.

And slowly out through the mouth.

Inviting the jaw to relax and be at ease.

Letting the shoulders soften.

And the belly.

Really giving your body

full permission to let go.

The theme of this meditation is

that self-care is not selfish.

So everything we do will be viewed

through that lens of actually giving

ourselves the permission to take care

of ourselves, to feel good, to take

a break, to nourish our minds, our

hearts, our bodies on the deepest level.

So just start to feel the cozy goodness

of not having to do anything right now.

Noteeding to get anywhere, not

needing to take care of anyone.

This is time for you.

And even if it might not last

forever, it's here right now.

So let yourself drink it in

and be restored by it, even if

it's a little uncomfortable.

We might be used to the buzzing,

quick energy and momentum

of our day-to-day living.

And it might feel a bit difficult to stop,

almost as if we should be doing something.

So acknowledge that energy if it's there.

Acknowledge the impulses to take care

of others, to maybe feel guilty about

taking this time for yourself, or

even to want to just get things done.

Just surface on the top of the ocean,

just the waves drop beneath it, and

to this deeper space within you.

Feeling the rejuvenation of stillness.

We have this one body.

This one brain, at least in

this lifetime, as we know of.

And yet, we often just grind it into

the ground, not taking care of it.

So if it feels okay to do so, why don't

you just place the right hand on the

heart and the left hand on the belly?

Just feel this amazing body breathing you.

You can say to it, thank you body.

Thanks for taking care of me, even if I

don't always take the best care of you.

In this moment I'm here.

And if you'd like to make a vow

to yourself to practice better

self-care, feel free to say that in

your own words and in your own way.

As we close, let's take

one last deep breath.

In through the nose.

And slowly out through the mouth.

And when you're ready, you

can let your eyes open again.

Great job.

Remember self-care is never selfish.

It allows you to do all the wonderful

things you're trying to do in this

world, including taking care of others.

Thank you for your practice.

And until we talk again, take care.