Hello,
And welcome to this guided self-compassion break meditation.
And you can do this meditation in any position,
Seated or standing,
Lying down,
Wherever you are.
Let's take a moment to come into awareness of our contact with the earth,
Sensing into the contact through the bottoms of the feet or if you're lying down through the parts of the body that are held,
Supported,
Feeling the sensations of contact and support,
And knowing that wherever you are,
Whatever surface holds you,
That underneath it all,
Underneath us,
Always,
Always is the earth.
And also bringing awareness to the breath,
Just allowing the breath to move easily,
Or if it feels like it might be helpful to take a few consciously deep,
Long breaths with deep,
Long out breaths as a way to kind of reset the nervous system.
Go ahead and let yourself do that.
Bringing awareness to the breath,
Whatever form it takes right now,
To the sensations of breathing.
And now,
Considering what it is that brought you to this practice,
What has you turning towards a self-compassion break right now?
Recognizing if there's stress,
Overwhelm,
Difficult emotions perhaps,
Physical or emotional pain,
And whatever it is,
Making the choice to move towards it,
To turn towards it with the intention of bringing self-compassion and naming what's here.
Stress is here.
Suffering is here.
This is difficult.
This is a hard moment.
Just labeling what's here.
And reminding yourself that difficult emotions,
That suffering,
Stress,
Is part of life.
It's a natural part of being a human being.
Reminding yourself too that whatever you're experiencing is something that many humans are experiencing at this very moment,
And that many humans will experience at some point in their lives.
And now,
Bringing some comfort to yourself,
Bringing comfort through the way that you talk to yourself,
Through your words,
As if you're offering comfort to a dear friend,
Or a child in your life,
Or some other loved one.
You might consider what it is that you most need to hear right now.
Maybe it's,
Oh,
It's okay,
It's going to be okay.
Or maybe it's,
I know it's hard now,
And it will pass.
You might need,
For some part of you,
To remind this hurt part of yourself,
I'm here for you.
I care about you.
And maybe offering some gesture of comfort,
A hand on the heart,
Or maybe bringing both hands to the cheeks,
And holding,
Or even gently patting the cheeks.
Or maybe wrapping your arms around yourself and giving yourself a big hug.
Bringing what feels most right to you right now.
Bringing yourself wishes to feel better,
Even as you accept what's here right now.
And just checking in now,
To see what it feels like in your heart,
In your chest.
Bring this kind of comfort and caring to yourself.
And if you're prepared to wrap up this meditation,
I'll be just taking a moment to reconnect with the breath,
And with your feet,
Or whatever parts of the body are held and supported by the earth.
And this ends our meditation.
