Cultivating Self-Care and Extending It Out

Here’s a Sample of the “Cultivating Self-Care and Extending It Out” Guided Meditation Script:

In today’s practice, we will be cultivating self-care and self-compassion and then offering it out to others.

To begin, find a comfortable place to sit, settling into your sitting bones and closing your eyes when you are ready.
(Pause)

Let your posture be relaxed though alert, and then ground your attention for a few moments in the flow of your breath.
(Pause)

Each breath is like an anchor that helps you to reconnect with this present moment.
(Longer pause)

If you notice any habitual contraction in the body, such as in the forehead, the shoulders, or the jaw, relax this holding pattern gently – and then return to the breath.
(Longer pause)

Feel this breath now as if it is nurturing your heart. Without force, see if the heart 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 it rises and falls with each breath.
(Pause)

Let the touch of your palm to your chest be tender so that you can feel the care your hand offers.
(Pause)

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