Hi friend!
Today we will talk about being kinder to yourself when feeling down or upset.
We all have emotions from happy to sad and it's totally normal to feel a range of them.
To get started,
Find a comfortable seated position.
When you are ready,
Let your eyes close gently or you can let your gaze soften towards the floor.
Now take a moment to connect with a seat or other surface beneath you.
Know that this surface is supporting you now and throughout this practice.
Sometimes we judge ourselves for feeling certain emotions,
Especially the tough ones.
We might think we shouldn't be angry,
Jealous,
Or sad.
It's like we used to be allowed to feel these emotions when we were children but now that we're older we're supposed to hide them or keep them to ourselves.
And why?
Because it might make us look weak.
But here's the thing,
Instead of judging your feelings as good or bad,
Right or wrong,
Notice that you're feeling them.
Today we will try to be less critical of those challenging emotions and hold them with compassion instead.
So when you're feeling down from the ordinary,
Let's look at your emotions.
Now scan your body gently from the base of your spine to the very top of your head.
If you encounter any areas of tension that can be gently softened,
I invite you to soften them or to offer a loving breath in their direction.
When you are finished with this gentle scan,
Recall a time when you experienced a difficult emotion.
On a scale from one to ten of intensity,
This should be an emotion you would rate on a three to five.
If this practice feels destabilizing at any point,
Return your attention to the felt sense of the surface beneath you or any other anchor that supports you.
As you hold this situation and emotion in mind,
Notice if there are any judgments attached to it.
Is there condemnation or self-criticism,
Either strong or subtle?
Is their righteousness either strong or subtle?
Notice whatever judgments might be there and see if you can soften them as you exhale.
And as you inhale,
Welcome self-compassion into your experience.
So instead of judging your emotions to be good or bad,
Right or wrong,
Notice the sheer fact of their presence and then invite caring attitude to bathe them.
You can welcome self-compassion into your emotional experience by resting a tender palm on your heart or by offering yourself words of support and care.
You might repeat,
I witness my emotions without judgment.
I love,
Honor,
And care for myself.
I'm here for myself through all of life's experiences.
Let these words or the loving presence of your palm on your heart help to soften the stories and judgments you hold about this emotion.
Rest in the self-compassion continuing to soften your thoughts about the emotion at hand as you continue to cultivate care.
I witness my emotions without judgment.
I love,
Honor,
And care for myself.
I'm here for myself through all of life's experiences.
Offer yourself a word of gratitude for this practice now.
It is not always easy to offer ourselves compassion.
And now take two or three clearing breaths.
Take your time.
Whenever you are ready,
Slowly open your eyes and return to the room.
Thank you for joining me today.
