Welcome.
We are going to practice having compassion for yourself in a difficult parenting moment.
Perhaps that moment is happening now,
You are in it,
Feeling it all as they speak.
Or perhaps all is calm now and the moment has passed.
Whatever your experience is right now,
You can practice sending love and care to yourself.
Start by settling in and inviting this moment of calm,
Thanking yourself for allowing this precious time.
Now connect with your breath,
The source of all nourishment and life.
Slowly breathe in through your nose,
Feeling the air rush into your lungs and blow out through your mouth.
Release.
Again,
Breathe in through your nose and out through your mouth.
Release.
Good.
Now start by bringing to mind a really hard moment of parenting.
Maybe you just yelled at your child.
Maybe they lost it in the store and you said something you regretted.
They just wouldn't go to bed and you tried to help and were met with anger and resistance.
Whatever that moment was for you,
Bring it to mind now.
What was happening?
Who said what?
How did it feel?
Now you're going to practice sending yourself compassion in this difficult moment.
The first step is to acknowledge that this moment is a moment of suffering.
Place your hand on your heart or one hand on your heart and one on your belly and simply acknowledge now how difficult it is or was to be going through this moment.
Use any language that resonates with you to acknowledge the suffering that you are experiencing.
Try it now.
Can you say to yourself,
This is a moment of suffering?
Or maybe try,
This is really hard right now.
I am going through something that is really hard.
Whatever language works best for you and helps you to really acknowledge how difficult this experience feels,
Use that.
The second step now is to remember our shared humanity.
Remember now how you are not alone in feeling the way that you do.
Remember how every parent has felt this shame or anger or frustration or regret many times over.
How we are not alone.
Can you say this to yourself now?
All parents have felt this feeling.
In fact,
Many are probably feeling it right now.
I am not alone in the suffering.
We all make mistakes.
These moments are part of life,
Part of the journey of parenting.
And now to offer compassion and care to yourself in this time.
Continue to hold yourself lovingly,
Maybe rubbing your heart or wrapping your arms around your body.
Can you communicate to yourself your deep wish that you are well loved and seen?
How would you speak to your child if they were deeply suffering?
How would you hold them?
What words and voice would you use with them?
Can you speak to yourself like that?
With genuine love and care?
Can you say to yourself now,
I am so sorry that you are feeling this right now.
I love you and I know you are going to get through this.
Again,
Use whatever language resonates most with you,
Whatever it takes to help you feel the deep desire from within that you feel love and seen in this moment.
Beautiful.
Now coming out of the practice,
Begin to wake up your body,
Breathing in and out.
One more time in and out.
This short moment of self-compassion can be taken whenever you experience a time of suffering in your parenting.
Simply pause and say to yourself aloud or in your head,
This is a really hard moment.
Every person,
Every parent experiences moments like this.
It is part of life.
I am sorry that you are feeling this way right now.
I am here.
I love you.
You can get through this.
Good work.
May you be calm,
Free and filled with love today.
