Loving Kindness for Ourselves

Loving kindness for ourselves.

This meditation is a core meditation from the mindful self-compassion program.

This practice uses loving kindness or compassion phrases to respond to,

To touch,

To meet,

Discomfort or pain,

Be it physical or emotional.

For now and for whenever you wish to be more aware,

Awake,

I invite you to attend to your posture.

Ask yourself as if you're attending to a dear friend.

What do you need to feel as comfortable as possible?

How can I help you?

How can I take better care of you?

Is there anything you need right now?

A cushion to support you,

A blanket to warm you.

Adjusting your posture to release tension or pressure.

So after the busyness of the day,

Offer yourself three deep breaths.

Find yourself arriving into your body,

Into this moment.

Feel this physical sensation of warmth,

Of touch.

Allow yourself to savor this moment of being gentle.

Now bring your attention to your breathing.

The sensation of breathing.

The sensation of breathing.

Feeling your body breathe in and feeling your body breathe out.

Notice how your body breathes itself.

There's nothing you need to do.

And as you breathe expand your awareness.

What is calling for your attention?

Is there any discomfort,

Tension,

Tightness or pain?

There may be something that's calling for your attention or simple recognition.

Let it be known to you.

Okay.

Oh.

There.

Scanning your body to any place you might be holding on to stress.

Maybe your forehead,

Cheeks,

Your jaw,

Your belly.

Just noticing and letting go of any obvious tension.

And we can acknowledge that this is what it feels like to be in a human body.

In all human bodies most of the time.

Now noticing emotional discomfort.

There may be a place of vulnerability that you've been avoiding.

Ignoring and pushing away.

Perhaps something you're worried about.

The sadness.

Heaviness.

You probably don't need to go looking far.

Is there a sense of holding on?

A grip of judgment?

Regret.

Or are you feeling free?

Bring a sense of curiosity.

What does it feel like to be in my body right now?

Imagine you are a parent gazing at their newborn child.

Or you are gazing at a baby animal.

Seeing it for the first time.

Taking in its beauty and maybe its awkwardness.

Is it a feeling of being in a human body?

And maybe it's awkwardness.

Is curiosity and awe?

Can you do that for yourself as well?

What am I feeling right now?

Could you allow yourself in this moment to be worthy of love?

Just as you are.

As all other living beings are.

What would it be like to allow yourself to feel love?

See what you notice.

Now I invite you to use some words of goodwill that will speak to you.

Phrases that you might need to hear right now.

Because it's not easy living in a human body.

It's not easy to be a human being.

I'll offer you some phrases for now.

Or you can use your own phrases.

Whispering them quietly.

Sincerely.

In a gentle way.

May I be safe.

May I be peaceful.

May I be peaceful.

May I be healthy.

May I be healthy in body and mind.

May I be healthy as I can be.

May I be healthy.

May I live with ease.

What do you feel when you say and hear these words?

What words are you be yearning to hear?

Maybe there are some others.

That are sincere,

Authentic.

Kind to meet you.

Can you offer these words to yourself right now?

It takes courage.

To meet this vulnerability.

Can you let yourself hear these words?

When your mind wonders,

Can you return to the phrases?

Or to your breathing?

Refresh your aim.

Bring your awareness to the breath and to the intention behind the words.

You may like to use your hand on your heart.

To evoke a sense of kindness and gentleness.

Ah,

This one too.

Letting the words ride with your breath.

May I be safe.

May I be peaceful.

May I be healthy.

May I be healthy.

May I live with ease.

Letting these words join your breathing.

Let the words linger in your heart and mind.

If there is resistance,

Difficulty,

Argument with these words.

Let the words simply be.

Knowing the intent.

Repeating the words.

May I be safe.

May I be peaceful.

May I be healthy.

May I live with ease.

May I be healthy.

May I live with ease.

Repeating the words and the phrases.

Giving yourself what you need.

And giving yourself any other words,

Intentions.

What do you need to hear right now?

May I feel loved.

May I be loved.

Can you open and allow yourself to acknowledge your need?

Displace of openness.

Expansiveness.

Let yourself release your attention of the practice.

Release the words.

Rest in silence.

A place to come home.

A place to rest.

A place to rest.

Rest in your body.

A place to rest.

A place to rest.

A place to rest.