Self-Compassion Practice

8 lol In this meditation,

We will turn our attention towards ourself with the intention to nurture the self with kindness and compassion.

Building a loving and friendly relationship with ourself is the foundation of well-being and a resource for all of our experiences in the world.

First,

Taking a few deep breaths into the lungs as you settle into your body in either a sitting,

Standing,

Or laying down position.

Closing your eyes and moving inward in your attention,

Attending to your breath,

Tracking it,

Observing the body,

Being in the body as you inhale and exhale naturally one breath after the other.

Not trying to breathe in any particular way,

Just observing the breath as an anchor as you settle.

In the body,

You are in the body as you inhale and exhale naturally one breath after the other.

You may wish to set a gentle invitation to soften and relax as you exhale.

On this next in-breath,

Breathing into the lungs,

And as you exhale,

You may wish to relax and relax.

As you exhale,

Letting go of any slight tension or tightness as best as you can as you drop into your body with a deep and centered quality of presence.

You may notice that the air in your body is not as clear as it is in your body.

You may notice that the air in your body is not as clear as it is in your body.

You may notice that taking a short pause and practicing compassion towards yourself can be challenging.

There may be resistance arising in the form of thoughts that might attempt to deter you.

Feelings perhaps or sensations that feel uncomfortable or awkward.

If you notice this,

See this lightly in your awareness.

Watch it arise and letting it all go,

Dissolving like ice in your body.

Watch it arise and letting it all go,

Dissolving like ice in hot broth.

It is perfectly natural and truly wise to bring love and kindness towards yourself,

To tend to your needs and to treat yourself with friendliness and care.

Perhaps you're taking this time out now to practice because something has triggered reactivity in you or harshness towards yourself.

Or if not,

You might choose to bring up an issue,

Nothing too large or traumatic,

But something that you feel triggered by of late,

A struggle,

A situation perhaps that feels difficult or is causing you stress.

Or bringing to mind a way in which you become commonly self-critical in your life,

Where you're hard on yourself.

If it footage,

Perhaps also near future events in your life and experience of this person's life,

You can turn this into something critical in your life,

In the practice of mindfulness,

We recognize what is here without judging our pain as wrong,

Bad or unwanted,

Holding it in your awareness that this is hard,

This is an area of pain or suffering.

You may choose to recognize this yourself with words if you like,

Perhaps placing your hand over your heart space area or your belly or wherever you feel any strong sensation and emotion in your body as you hold this issue in your mind.

Acknowledge to yourself,

Validate for yourself that this is a moment of pain,

Suffering,

Whatever it may be,

Without any dismissal of feelings.

We see with open-heartedness that there's pain or stress and we acknowledge this.

Letting it be,

Perhaps deepening your breath if you need as you hold in your awareness this distress or suffering that's there,

Allowing the breath to gently rock you from the inside,

Swaying back and forth with each in-breath and out-breath.

And now breathing out,

Letting this go for now,

Bringing to mind someone in your life now who you care about.

This could be a close friend,

A family member,

A child that is known to you or even imagined.

And picture that this being is struggling with the issue that's troubling you right now,

That is causing you pain.

And this being expresses the same or very similar sentiment of feeling afraid,

Sad,

Perhaps alone.

Whatever vulnerability you yourself felt with this issue,

This friend,

This family member or child is expressing that same pain,

Perhaps feeling not good enough or inadequate in some way.

What words would you wish to say to them?

Caring naturally arises in you towards this being.

And offer them these words in your mind.

It's okay.

I love you.

I'm here for you.

Perhaps there's a gesture,

A touch,

A hug,

An embrace.

And you may also include that in your mind's eye.

Notice what arises in your heart space.

What sensations are alive in your body?

Is there a sense of warmth or compassion?

Care or concern?

If there isn't,

That is fine also.

Just keep practicing with interest,

Curiosity and openness as best as you're able to at this time.

And now letting go of the image of this other person,

This being,

Turning this caring,

This compassion towards yourself,

Offering these same words to yourself now.

That's okay.

I love you.

I'm here for you.

If you find the words don't seem to flow as simply towards yourself,

Perhaps adjusting the words,

Including a gesture of intention towards this self-love and see if it will fit.

May I give myself the compassion that I need?

May I learn to accept myself as I am?

May I learn to love myself?

May I forgive myself?

Taking a deep breath into the body as a whole now,

Sensing the quality of presence.

Not judging yourself for whatever arose during this practice,

But knowing that this process is a deep and sometimes more challenging practice as for many of us,

It may feel unfamiliar and new.

But change is possible as we know that over time,

Openness to loving presence and turning with a kind and compassionate attention towards ourselves creates new pathways for healing and awakening.

This practice can be used any time of day or night and will help you remember to tune into yourself and your distress with compassion towards yourself when you need it most.