Greetings.
This is a meditation focused on giving yourself compassion for failures,
Mistakes.
This meditation is designed to aid and assist you feeling compassion for the fact that you're just not perfect and none of us are.
Let us first take a breath.
Deeply in and deeply out and away.
So first make sure you are in a comfortable position sitting either on a meditation cushion or a firm chair.
Something very comfortable where you can sit upright and yet relaxed.
Settle into your posture.
Notice how your body feels,
The sensations of your feet touching the floor,
Your bottom touching the cushion,
The weight of the arms and your head.
Be in your body right here,
Right now fully inhabiting your lived experience.
Then allow your attention to move outward to sounds.
What sounds are arising right now?
Are there noises outside your window?
Maybe a fan blowing,
Leaves rustling.
What sounds do you hear?
It's very important that you try not to reach out to those sounds but just let the sounds arrive.
The sound waves entering your mind and your body.
Now focus on your breathing.
The sense of inhaling and exhaling.
Whether you feel the breath most strongly at your nostrils or perhaps that your chest raises and falls.
We'll take a few moments just to rest with our breath.
Simple and easy.
Notice the peacefulness of being quiet,
Of resting as you just gently breathe.
And now I'd like you to bring to mind some aspect of your personality or perhaps some mistake or mishap you may have experienced.
A failure if you will that has been bothering you lately.
Perhaps you've been criticizing yourself and that's made you feel inadequate.
Whatever this trait or action is try to get in touch with it.
Try to get in touch with your feelings surrounding it.
What does it make you feel?
Sad?
Frightened?
Isolated?
Inadequate?
How have you felt when you've thought about this inadequacy?
See if you can locate the sensations of the emotions inside your body.
Perhaps it's a tightness in your throat,
A heaviness in your heart,
Tension in the shoulders.
What emotions do you feel when you think about this mistake or inadequacy and where are those emotions felt in your body?
Just actually allow them to be there instead of resisting feeling these natural feelings that arise when we judge ourselves.
Just notice them.
Ask yourself,
What am I feeling?
Where are the emotions in my body?
Get in touch with how much suffering is caused by our own self judgment.
Our fears of not being and feeling good enough.
Some of our greatest suffering is caused at our own hands.
Take your hand or both hands if you prefer and place it gently over your heart in a calm,
Soft,
Comforting manner.
See if you can sense your heart right now.
If you can let your heart be moved by how difficult your emotional experience is when you think about this thing that makes you feel bad about yourself.
And so what we'll do now is repeat some phrases.
Loving kindness phrases designed to help you feel compassion for that fact that you are an imperfect being.
The fact that you try your best but no one,
Not one person in the teeming billions is perfect.
We're all inadequate in some way.
We all make mistakes.
We all fail.
This is just one more aspect of this precious human experience.
Now open your eyes and be thankful for your chance to get it right one more time.
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Loving kindness
