Once you've found a comfortable position,
With your eyes gently closed,
And let's take three conscious breaths to collect our attention.
Breathing in all the way down into the belly,
And out,
And another deep breath,
And a last deep breath.
And we begin the reign of self-compassion by coming into stillness.
And I invite you to take a few moments to scan through your body and pay attention to what ones to let go.
Now scanning your life and bring a situation to mind where you emotionally get stuck,
Feeling annoyed,
Judging,
Hurt,
Blaming,
Or maybe feeling fear or anger.
Not something traumatic because that won't serve,
Rather something that's judged,
Reactive or difficult.
A situation where you would like to get more access to your true nature.
And once you have a reactive situation in mind,
See closely what room are you in.
Is there another person involved?
Are words being said,
Some strong feeling that arises?
Whatever is going on,
Let your attention go to the moments where you're activated and stop at the frame where you most triggered.
Reign begins with an R for recognize.
So recognize whats most dominant that is going on inside you.
Is it the anger,
The judgment,
The fear?
Whatever it is,
Mentally name it.
And have the attention to allow this feeling,
The A for reign.
You're just allowing it to be here,
So we create space where it can be as it is.
This pause of allowing actually allows you to deepen your attention,
An entry to investigate a little deeper the I of reign.
Investigate the feeling into your body.
Where is it living in my body?
In the belly or the throat or in my heart?
Let your breath go there too,
Just to help your attention.
Stay in your body and notice what's going on with it.
You can ask,
What am I believing when this is happening?
Am I believing this wouldn't happen if the other person cared about me?
Am I failing in some way?
Am I unlovable?
What emotion is strongest?
Just notice if there is a core belief.
And when I'm believing in that belief,
How does it feel in my body?
And feel where the deepest vulnerability lives inside you.
Where do you feel most vulnerable,
Upset or hurting?
You might want to put your hand here,
Giving yourself company to help get in touch with that feeling and ask this vulnerable place,
How do you want me to be with you right now?
What do you most need?
And listen to that place.
Listen from the highest level of awareness.
You might sense,
Does it need acceptance,
Does it need love or forgiveness?
Or does it just need allowance to be there?
And as you listen,
Sense how you might respond to this part of you and begin to nurture the end of rain.
And if you haven't yet,
You might gently bring a hand to that part,
Maybe on your heart or your belly.
And you might sense there is a word or message to that part for healing.
What might it most need to hear right now?
This message might be,
I'm here right now,
I'm not leaving,
I'm sorry or I love you,
I'm not leaving.
And if it's hard,
Bring someone you trust,
Who speaks to you with love,
Grandparent,
Friend,
Partner.
And let this message in,
Let it flow right into the part where the vulnerability lives.
You might feel this flow of warmth and love,
Feel you.
You might notice the quality of presence shift,
A more spacious sense of self,
Fully resting in that space.
What's it like and how has that shifted from when you began this meditation?
It's trusting more of who you really are every time you deepen your attention to what's going on inside you.
This is the sense of your whole being.
And now in your own time,
You can gently open your eyes.
