Self Meditation

Sit quietly, with your spine relaxed but straight...
Close your eyes, and focus your attention on the sensations in your body...
You might notice tension in your shoulder, or pressure behind your closed eyes...
There might be a sensation of warmth in your chest, or a tingling in your hands...
Take your time, and notice whatever body sensations come to your attention.
These will probably change from moment to moment.
As you notice each sensation, take some time to feel it...
and be present with it in that moment.
If you notice your attention wandering away from your body,
gently bring it back without judgment.
Don’t worry at all if this happens more than once...
without judgment, bring your attention back to your body each time.
Allow your attention to move down into your belly.
Be aware of the sensations in your belly.
You might notice a fullness, or sense of softness, or solidness... or something else...
or even just sense the physical presence of your belly.
Relax into this...
Allow this to calm you and center you.
Be with your belly in a soft, open way.
Allow your sense of yourself to deepen.
Now, become aware of the sensations in your chest, and in your heart.
Allow your heart to soften a little...
to open as much as seems right at this time.
You might feel a warmth in your heart, or a sense of melting...
or radiating light.
Let your heart be open to all your parts...
all the different feelings inside you, and the different sides of your personality.
Allow yourself to feel compassion for them, and their struggles and pain...
even those parts that you don’t know about yet.
Welcome each of your parts, and extend a tendril of connection to them from your heart.
Now, gradually bring yourself back, and continue with your exploring...
keeping your sense of self as you go.