Self-compassion meditation practice.
Nowadays,
Women are conditioned to judge themselves harshly,
Feel the constant need to improve themselves.
Underneath this drive to self-improve is a belief they are never good enough as they are in this moment.
They are conditioned to compete with other women and measure their success against a destructive masculine model.
To heal from this conditioning,
We must practice self-compassion and compassion with other women.
Self-compassion is the jewel of healing at the center and heart of divine feminine awakening.
Self-compassion soothes the wounds that are inflicted upon our bodies through self-criticism,
Self-harming,
Self-loathing,
And self-judgment.
Listen to this self-compassion meditation as a guide to healing these wounds.
To begin the practice,
Find a comfortable position for the body.
You can either sit on the floor,
Against a wall,
Propped up in a chair,
Or perhaps lying on the floor.
The most important thing is that you are supported,
You feel held,
And you are comfortable.
And then feel yourself connect to your breath,
Feeling the soft flow of the breath moving in and out through your nostrils.
A gentle stream of breath on the inhale and on the exhale.
And then bring awareness down to your abdomen and deepen your breath.
Breathe slowly and deeply into the belly.
And as you breathe,
Feel the breath becoming increasingly smooth and even.
The belly rises with the inhale and softly moves towards the spine on the exhale.
Deep full,
Yet soft,
Belly breaths.
And continue to breathe this way into the belly as you bring into your mind's eye a situation in your life that is stressful or painful to you.
A situation that causes some degree of suffering.
As you bring the situation to mind,
Continue to breathe into the belly and see if you can actually feel the stress and emotional discomfort in your body.
As you recall this memory,
You also recall the memory of the stress and the emotions.
As you feel them in the body,
Continue to breathe deep into the belly.
Feel the belly soft.
Saying your name,
Speaking to yourself,
Repeat,
Either mentally or out loud,
This is a moment of suffering.
This is a moment of discomfort and pain.
You can even identify specifically the emotion and say,
There is a part of me that feels stressed.
There is a part of me that is grieving.
Continuing to breathe into the belly,
Belly soft,
And then repeat either out loud or mentally,
Suffering is a part of life.
Recognizing that other people feel this way.
Perhaps repeating,
I'm not alone.
Everyone struggles in their life.
Other people feel this way.
Deep belly breaths.
And then bringing in nurturing touch,
Healing and loving touch.
So you can take your hands,
Gently touching your cheeks,
Perhaps putting your hands over your heart or belly,
And feeling the warmth of your hands soothing your body.
Perhaps even self-massage to bring more soothing comfort into the body in this moment.
Suffering is a part of life.
Other people suffer.
I am not alone.
And taking as much time here as you feel you need,
Giving yourself the nurturance,
The love,
And the compassion.
Next,
Repeat either out loud or to yourself mentally.
May I give myself the compassion I need.
May I accept myself as I am.
May I forgive myself.
May I be strong.
And may I be patient.
May I give myself the compassion I need.
May I learn to accept myself as I am.
May I forgive myself.
May I be strong.
May I be patient.
May I give myself the compassion I need.
May I learn to accept myself as I am.
May I forgive myself.
May I be strong.
May I be patient.
Deep,
Full belly breaths.
And then take a deeper breath in through the nose,
Out through the mouth.
Let's do that two more times.
Deep breath in through the nose,
Out through the mouth.
Last one.
And then bring your hands to your heart space,
Placing the right palm over the heart,
Left hand over right,
Or perhaps one hand on your heart and one hand on your belly,
And just feeling the soft movement of the body in response to the breath.
And then whenever you're ready,
Just simply lowering your chin,
Bowing down to the wisdom of your heart and your body.
And then whenever you're ready,
Just gently lift your chin,
Open your eyes,
And come back.
The practice is complete.
