Hello,
My name is Sarah and I thank you for joining me for this meditation on self-compassion.
Take a moment to get into a quiet place where no one can bother you and sit comfortably in a rested position.
Some place where you can nourish your body and your mind unhithered by your surroundings.
You can sit with your legs crossed or in a cushion or on a chair.
Raise your hands where they fall most naturally and softly close your eyes.
Let all your muscles slowly relax,
Shrugging your shoulders up and down.
Letting your legs,
Your arms,
The muscles in your face,
Your forehead,
The space between your eyebrows,
Your nose and your cheeks to just relax.
Remember at times you may notice wandering thoughts arising.
This is only natural even when we don't want it to.
So if you catch yourself distracted by wandering thoughts it's completely normal.
Don't try to fight them.
Just notice that your thoughts have strayed.
Let them pass by and gently return your attention back to your breath.
The breath is your anchor.
Now begin to deepen your breath,
Softly inhaling through your nose,
Steadily filling your lungs with air and exhale through your mouth,
Letting it all go.
Notice how you are feeling,
How your body is moving with each new breath,
Breathing in and out,
In and out.
Breathe in once more,
Belly rising up and out,
Releasing any tension or stress,
Replacing any negative energy with positivity,
Joy,
Serenity and peace.
As you return to the natural steady rhythm of your breathing,
Constant and reliable,
Allow yourself to sink just a little deeper into the surface beneath you.
Feel yourself grounded to the earth and as you become more deeply relaxed,
Begin to shift your attention to the feeling of compassion.
More often than not,
Many of us try to have compassion for other people,
But sometimes we forget about ourselves.
Contemplate a time when you may have suffered,
Perhaps you experienced a conflict with someone you love,
Did not succeed in something you desired to,
Or felt ill.
Notice how you feel when you think of your suffering.
How does your heart feel?
Do you feel warmth,
Openness,
Tenderness?
Are there perhaps feelings of aching?
Continue to breathe and place both of your palms on top of your chest where your heart is.
Feel the warmth of your hands,
The soft pressure of your hands,
Noticing your chest rhythmically going up and down.
Repeating after me,
Either quietly in your mind or out loud,
The following.
May I be safe.
I forgive myself.
May I be happy and free from suffering.
I find peace in my heart.
I am strong.
I protect myself.
I learn to live with ease and well-being.
I accept the circumstances of my life and see the beauty of it all.
I will always remember that I deserve love and compassion for myself.
Notice how you are feeling.
Sit with the thoughts and be with your emotions as you show yourself compassion for whatever emotion has arose.
Slowly begin to return to your surroundings by wiggling your toes,
Moving your body from side to side,
Drawing circles with your wrists or ankles,
Inviting space.
Stretch in whatever feels comfortable for you,
Maybe even taking one last deep inhale in and out.
Suddenly opening your eyes and thanking yourself for taking the time to be with yourself today,
Showing compassion for yourself,
Love and generosity,
For peace and happiness,
And of course love.
Many blessings to you.
Thank you for joining me and have a great day.
