This meditation will be focusing on self-compassion.
Get yourself into a comfortable position that keeps your spine straight but not too rigid and not too relaxed,
Finding that happy medium.
Let's begin with three deep breaths.
Inhale through the nose and slowly exhale.
Again inhale through the nose and slow exhale.
Last one.
Inhale.
Slow exhale.
Become aware of your body,
The sensations of where your arms and hands are.
Feel the surface beneath you supporting your body.
Continue to turn inward,
Connecting to yourself.
Maybe you feel your feet on the floor or your back as you lie in your bed,
Wherever you may be.
Allow your body to rest.
Settle deeper into relaxation.
Take a deep breath if you need to,
Each one letting your body relax and become limp.
I want you to bring to mind why you chose a meditation for self-compassion.
Are you feeling run down?
Have you caught your thoughts to yourself to be unkind?
Are you struggling with where you are at in life?
Bring awareness to whatever brought you here.
Why do you want to focus on self-compassion?
Just acknowledge whatever that is for you.
Now just let yourself be.
Give yourself permission to not judge any thoughts or feelings you may be having towards yourself,
Other people,
Or a situation.
If you'd like,
I'd invite you to place your hands on your heart or your stomach,
Whichever feels most soothing to you.
Silently repeat,
May I be kind to myself.
May I be happy.
May I be well.
May I live with ease.
Now using language that is comfortable for you,
Repeat a supportive phrase that emphasizes compassion and kindness.
For example,
You could say to yourself,
It's going to be okay.
I'm here for you.
I'm so sorry.
You are enough.
You've done well.
You deserve rest.
Whatever phrase or word you choose,
Let the comfort of these words wash over you,
Warmly embracing you.
Remember that you are not alone.
Although your experience and degree of suffering is unique,
Suffering is a part of life.
Bring to mind a person you may or may not know that you know is suffering.
Using language that is comfortable to you,
Repeat a supportive phrase that emphasizes kindness and compassion.
What words would you say to them?
Say them silently to yourself.
Keeping these words in your mind,
Can you give yourself the same kindness to that other person as yourself in this moment?
As though you would support another,
Give yourself the same support.
Sit in this moment of compassion for yourself as well as the compassion that you have for others.
Now returning,
Notice how your body feels once again.
Did anything change or remain the same?
Just observe it.
And allow yourself to slowly bring awareness back to your surroundings.
