Please take a comfortable seated position and gently close your eyes,
Feeling your body where it makes contact with the support beneath you and just settling in.
Feeling your breathing as you inhale and then exhale.
Feeling the breath move through your body,
Your chest gradually expanding as you inhale and then gently relaxing as you exhale.
Raise your hand gently over your heart as you start to cultivate feelings of warmth and self-compassion.
I'd like you to recall someone that you really love as maybe a partner,
A child,
A parent,
A grandparent,
Or your pet or a wonderful friend.
Just picture one person you love right now and whoever comes to mind first is wonderful.
Imagine this person who you love dearly sitting in front of you.
Sense their warmth and your warmth towards them.
Begin wishing them well,
Saying silently to them as you imagine them sitting in front of you.
May you be peaceful.
May you be happy.
May you be free from suffering.
May you be peaceful.
May you be happy.
May you be free from suffering.
And just notice the quality of your heart beating beneath your hand.
Do you feel any warmth or openness or a slight tingle?
Just notice what sensations are present.
Now imagine breathing in and out from your heart center,
Feeling your chest gently expand with each inhale.
Now we'll extend this same compassion inwards towards ourselves,
Offering ourselves compassion in the face of struggle,
Soothing the uncomfortable feelings and emotions that are natural and normal.
Emotional discomfort is part of the human experience and we can offer ourselves compassion in light of this truth.
So think of something that you're struggling with right now,
Something you're beating yourself up about.
It can be something seemingly small or something bigger.
Something you choose is okay.
So select one thing you're struggling with.
Wonderful.
And now repeat the following phrases of self-compassion to yourself.
In light of this experience,
This challenge or discomfort you're experiencing,
Say to yourself,
I'm having a hard time right now.
Everyone feels this way sometimes.
May I be kind to myself in this moment?
May I give myself the compassion I need?
Now really accept the compassion that you're giving yourself.
Feel this energy flow through your entire being.
Starting to offer the soothing balm of self-compassion,
Saying to yourself,
May I be peaceful?
May I be happy?
May I be free from suffering?
And once again noticing the quality of your heart beneath your hand.
How does it feel to send yourself home?
Now begin to sense the energy flow through your entire being.
Now begin to sense your compassion like a warm blanket surrounding your body and nurturing you.
May I be peaceful?
May I be happy?
May I be free from suffering?
Now visualize love for yourself enveloping you and washing through you like a gentle rain that touches everything.
Sensing this warm compassion through your body as you comfort yourself with loving kindness.
Noticing the quality of your heart one final time.
And when you're ready,
Gently open your eyes.
