Hello friends,
This is David.
We'll begin today's meditation by finding a sense of comfort and stability in our posture.
So to do that,
We can start by gently sweeping our attention through our body and noticing if there's any places of tension,
Tightness,
And if so,
Allow those parts to soften.
This might include areas like the forehead,
The space between the eyebrows,
The mouth and jaw,
The shoulders,
The hands,
The hands,
The tummy and pelvis.
Anywhere we notice any clenching,
Tightness,
Allowing our muscles to soften.
Maybe with the help of a deep breath,
We can settle into our resource,
A mindful anchor like the breath or the feel of our feet.
And just let all the different distractions,
Mind noise fade to the periphery as you bring your attention to your resource,
Grounding.
And from this base of grounding,
Relaxation,
We want to establish a kind,
Welcoming attitude.
And what this means is largely that we let go of the resistance to how we feel or what's happening.
Instead,
We embrace it,
A kind attitude towards whatever is happening.
And from this foundation of relaxation,
Grounding,
A welcoming attitude,
We are going to then move into a self-compassion practice.
And as a starting point,
You might note if there is anything about your present experience that feels challenging or difficult.
It might be how your body feels or what's happening in the mind.
Or if it seems like there's not a lot here,
You could zoom out to your greater life situation.
And having some difficulty in mind,
We can start our practice simply by acknowledging this is a moment of suffering.
And then we can touch into the universality of this,
How we're not alone,
And say,
This is part of the human experience.
We all go through it.
And then thirdly,
Drop into the moment of self-compassion.
And then thirdly,
Drop into this deeper sense of kindness,
Of welcoming,
Of motherly soothing.
May I be kind to myself.
And bringing these three phrases together,
This is a moment of suffering.
This is a moment of suffering.
It's part of the human experience.
We all go through it.
May I be kind to myself.
This is a moment of suffering.
It's part of the human experience.
We all go through it.
May I be kind to myself.
So I invite you now to say these phrases to yourself,
Maybe with your hand over your heart,
Or simply channeling a spirit of kindness,
Compassion.
As you continue to offer these phrases of compassion to yourself,
Whenever possible,
Prioritize the feeling over the words,
That sincerity,
Of really meaning it.
And letting these wishes fade away,
We settle back into our resource,
Into mindful grounding,
Relaxing our forehead,
Jaw,
Shoulders,
Tummy.
Holding yourself with the motherly care.
However you are in this moment is okay.
Thank you.
