Hello,
And welcome to this meditation for self-compassion.
This is a meditation that you can do at any time during the day or night,
Or whenever you feel you need a little self-compassion.
To practice this exercise,
We're actually going to need to call up a little suffering.
So I'd invite you to think about a situation in your life right now that is difficult for you.
Maybe you're feeling stressed,
Or you're having a relationship problem,
Or you're worried about something that might happen.
Think about something that is difficult,
But not overwhelmingly difficult,
Especially if you're new to practicing self-compassion.
Think of the situation that you're struggling with,
And really get in touch with it.
What's going on?
What happened?
Or what might happen?
Really bring the situation into your mind's eye.
Now I'm going to say a series of phrases that are designed to help you remember the three components of self-compassion when you need them the most.
The first phrase is,
This is a moment of suffering.
Repeat it after me.
This is a moment of suffering.
We're bringing mindful awareness that suffering is present.
And I'd invite you to find some language that speaks to you.
Something like,
This is really hard right now,
Or I'm really struggling.
You're actually turning towards the difficulty,
Acknowledging it,
Naming it.
This is a moment of suffering.
The second phrase is,
Suffering is a part of life.
You're reminding yourself that you're human.
Repeat after me.
Suffering is a part of life.
And again,
Finding language that speaks to you.
It may be something like,
It's not abnormal to feel this way.
Many people are going through similar situations.
The degree of suffering may be different.
The flavour of suffering may be different.
Suffering is a part of life,
A part of being human.
And the third phrase is,
May I be kind to myself in this moment.
And to support bringing kindness to yourself,
I'd invite you to perhaps put your hands over your heart or some other place on your body.
Somewhere that feels soothing and comforting.
Feeling the warmth of your hands,
The gentle touch.
Letting those feelings of care stream through your fingers.
May I be kind to myself.
And using any language that supports that sense of kindness.
Perhaps language you would use with a good friend you cared about who was going through a similar situation.
It may be something like,
I'm here for you.
It's going to be okay.
I care about you.
I'm so sorry.
You can try calling yourself by your first name or by anything that feels natural to express your deep wish that you'd be well and happy and free from suffering.
And then letting go of the practice and noticing how your body feels right now.
Allowing any sensation to just be as they are.
Just allowing yourself to be.
You are loved.
Namaste.
