Radical Self-Compassion.
This guided meditation is designed to help you begin to develop compassionate feelings toward yourself.
Guided imagery is used here to elicit an emotional response.
However,
The images are not as important as the feelings.
Don't worry if you cannot envision what is said in this meditation.
Simply notice any feelings that come up and pay the most attention to those that feel good.
Let's begin by helping relax your mind and body through a body scan.
Imagine a light above you,
About the size of a marble.
It's a soft,
Pulsating light in whatever color is most relaxing and meaningful for you.
It might be white,
Or a soft turquoise,
Pink or orange.
Perhaps it's a combination of colors.
It only matters that it feels good to you.
You see this little light becoming larger and larger.
It pulsates out while hovering over your body and begins to slowly descend over you.
What temperature does this light have?
What sensations does it produce in your body?
Tingling?
Coolness?
Warmth?
Or a vibration?
The light has fully enveloped you now.
It's like a comforting hug.
You are completely safe and protected here.
Now,
Notice how the light makes your feet feel.
Notice any tension there and watch it melt away.
If any thoughts come into your mind that are not related to the light in your feet,
And they will,
It's completely okay.
Just noticing that your mind wandered and bringing it back to the light.
How is the light feeling in your legs?
Is there tension there?
The muscles in your legs have begun to be completely loose,
So much so that your feet have fallen toward the floor.
All of your leg muscles completely relaxed.
And now your belly.
There might be a lot of tension here that you never noticed.
Or if you've gotten skilled at fully relaxing,
You may notice a relative lack of tension.
See if you can relax even more.
Ah,
The light soothes your stomach and all of the organs within.
They gently do their job with no tension at all.
And now feel how your upper torso and arms are enveloped in your soft,
Glowing and comforting light.
Notice your shoulders have dropped away from your ears.
The light holds them up without any effort from you.
The light supports you.
There is nothing you need to do.
You now notice your face.
Letting go of any stress and tension.
Noticing your brow completely placid and even the muscles behind your eyes have let go.
You are so supported and relaxed now.
And you either feel so weightless you are floating,
Or you feel immensely grounded into the earth.
Either way,
You are totally supported.
Imagine you are in a particularly familiar and comfortable place in your home.
As you imagine this place,
What are you enjoying there?
Notice everything.
Is it daytime?
What are the noises around you?
Who's there with you?
What does it smell like?
What are you sitting or laying on?
Just be here for a moment.
Your comfort is suddenly disrupted by a phone call.
The caller ID says the name of someone very important to you.
And you take the call immediately.
This person,
Let's say a close friend,
Is in distress.
Something terrible has happened and she hardly has the breath to explain.
You take a deep breath enough for the both of you.
Inhale and exhale.
As she's speaking to you,
You move around in your home,
Getting ready to go to her.
She explains also that she's made a terrible mistake and expresses deep shame and fear.
Notice your feelings as you listen to her voice.
What is your impulse?
How do you feel about the potential of comforting her?
You make your way to her in any way your imagination takes you.
On foot,
Bicycle,
Or car.
And eventually you come upon her home.
You alert her that you are there and you wait for her to open the door.
Notice your feelings as you wait.
Suddenly you hear the doorknob moving and the squeak of the opening door.
You see the light from inside the home and you stop in your tracks as you see who has invited you in.
It's you.
You see the anguish on your own face.
You know your heart is breaking.
You know you've experienced a great loss.
What do you want to tell this person who is so close to you?
What do you want to offer her?
She is,
After all,
You.
Perhaps in the past you have wanted to scold her,
To tell her she is wrong or bad in some way.
See yourself as you would a very close friend.
What would you like to say instead?
You invite yourself in.
See yourself taking care of you,
Hugging you,
Offering words of comfort,
Offering worldly support like tea or comfort foods.
Mostly,
Though,
You see in your own eyes compassionate understanding.
You see gentleness.
You see kindness.
You see love.
You see yourself saying not just I feel for you,
You're saying I feel with you.
Perhaps you have nothing brilliant to say to make the pain disappear,
But you do have your presence,
And that can be healing enough.
Take a moment now to come back to the room you are in.
Take a deep breath in and exhale,
Noticing the sense in the room,
Noticing what you're laying or sitting on.
Notice the sounds around you.
Wiggle your toes and fingers to alert yourself you are back in the present moment,
In your own space.
Remember to own all of who you are,
Your hits and misses,
Your wins and your mistakes,
Your losses and your gains,
And use those experiences as guidance for your future rather than a reason to be harmful to yourself.
Just like your closest friend,
You deserve respect,
Honor,
And mostly compassion.
Namaste.
