A Meditation For Nurturing Self-Compassion

29:59

29:59

A Meditation For Nurturing Self-Compassion

by Theresa Kulikowski-Gillespie

Rated

5

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

16

We are often our worst critic, and it can make life difficult. We may already be suffering from chronic illness, stress, and overwhelm, and then we further our suffering with self-judgment, self-criticism, and unrealistic expectations. Self-compassion can be the antidote to this added suffering. In this practice, we settle into loving presence and nurture self-compassion through visualization and mantras. We also explore both sides of compassion: the softer side that invites in and the fierce side which may say no and hold a firm boundary. May this practice bring compassion and a softening within your being. May it reduce the suffering of all beings everywhere.

Self Compassion Compassion Visualization Mantra Mindfulness Breath Awareness Body Awareness Stress Self Criticism Heartfulness Compassionate Imagery Mindful Presence

Meet your Teacher

Theresa Kulikowski-Gillespie

West Point, NY, USA

Meet your Teacher

Theresa Kulikowski-Gillespie

West Point, NY, USA

Transcript

As we begin our practice, I. Invite you to settle into a posture that feels both awake and alert. And also relaxed and at ease. We give ourselves permission to find a comfortable seated posture if that feels accessible. If we're feeling depleted and tired, We can also lie down. Trusting what the body needs and we might Invite some movement through the shoulders. You might relax through the jaw. As the body begins to settle into this dignified posture. I offer the invitation to close the eyes if that feels comfortable, Otherwise just softening the gaze. Beginning to arrive into this new moment. This moment that we've never had before in the history of this universe. In a moment that we'll never have again. This moment matters, This eternal presence. As we're settling in, We might deepen the breath for a few breaths, Breathing fully into the lungs, Drawing the breath into the belly. And exhaling a full and slow exhale. And imagining that as we're slowing the breath down, We can breathe in any qualities that feel supportive in this moment. Maybe it's presence, Maybe it's love or peace. And as we exhale, Just gently letting go of anything that we're ready to let go of. And in your own time, Allowing the breath to come back into a natural rhythm. Beginning to invite this quality of mindful presence to the forefront of our awareness. Remembering that mindfulness is intentional. It's in the here and now. It's free of judgment. And there's a quality of open heartedness and kindness. John Kabat-Zinn tells us, When we speak of mindfulness, It's important to keep in mind that we equally mean heartfulness. In fact, In Asian languages, The word for mind and the word for heart are usually the same. So if you are not hearing or feeling the word heartfulness when you encounter or use the word mindfulness you are in all likelihood missing its essence. Inviting this heartfulness, We might even bring our attention to the area around the heart. If it's helpful, We can gently place a hand over the heart to more fully connect. You'll notice what happens. Noticing this gentle connection of compassion. With the hand on the heart. What does it feel like to offer ourselves? This gentle gesture of compassion. You might feel into the warmth of the touch. We might adjust the pressure so it feels truly compassionate. Connecting to this intention of self-compassion. Which is the desire to alleviate our own suffering. And from this intention, We might bring to mind a situation that feels challenging for us. An area of life that we might be suffering. Very gently connecting with this space of suffering. As we offer ourselves words of compassion. I care about the suffering. I care about this suffering. I'm here for myself in this moment of suffering. May I be free of suffering. And gently repeat these mantras to yourself. May I be free of this suffering. May I be held in the great heart of compassion. May I be held in the great heart of compassion. It's understandable that I might feel this way. And this belongs. This belongs Noticing what arises as we offer ourselves compassion and even if resistance arises. Can we invite this in as well? We can trust that this collective, Compassionate heart can hold space. I offer the invitation now to invite in compassionate imagery. Is there any image or vision? That feels compassionate or that elicits this feeling. Of compassion. Could be a spiritual figure. A pet, Something in nature. A dear loved one. Invite in any image that feels compassionate and if imagery isn't accessible, We might just invite in this energy. The desire to alleviate suffering. And taking a moment to invite yourself. Into this visual imagery. Into this compassionate space. To be fully connected. And held. By the energy of compassion. Imagine that for a few moments we might surrender our suffering. Into the space of compassion. And within this compassionate space, We might begin to explore fierce compassion. So fierce compassion might involve saying no to a harmful situation, Person, Or inner pattern. Fierce compassion is standing up for ourselves to protect and reduce our own suffering. So we might take a moment to invite fierce compassion into our vision. Noticing what arises. This could involve a physical gesture of putting a hand out in front of us as to say stop or no. Whatever feels natural for you. Inviting in fierce compassion. You might feel into what it is to have a healthy boundary. To stand up for ourselves. What is it like to connect with the softer side of compassion and this fierce grace? Noticing what arises. Whatever we're noticing, This belongs. As we're resting in this space of compassion, We might open to these words from Kristen Neff. Being human is not about being any one particular way. It is about being as life creates you. With your own particular strengths and weaknesses, Gifts and challenges, Quirks and oddities. Can we invite all of our being more fully into this compassion? Our strengths and our weaknesses, Our gifts and our challenges, Our quirks and our oddities. We completely belong. We can very gently let go of the mental imagery for now. Knowing that we can return to it in any moment. And if there's any physical gesture of compassion that wants to be expressed in this moment, Allow yourself to do that. We can even give ourselves a hug. We can place a hand on the face. Is there anything that the body is needing in this moment as an expression of compassion? And continuing to make the practice your own and offering yourself any words of compassion that feel supportive and loving in this moment. And as we bring this practice forward into our day and weeks ahead. We might rest upon these words from Kristin Naffi. That in any moment of suffering we might say to ourselves, This is a moment of suffering. Suffering is part of life. May I be kind to myself in this moment. May I give myself the compassion that I need. May we be kind to ourselves in this moment. May we give ourselves the compassion that we need. May we be kind to ourselves in this moment. May we give ourselves the compassion that we need. And as we near the end of the practice, We might allow the breath to support us. And breathing in compassion into every cell of our bodies. And with each exhale, We share this compassion with each other and all beings everywhere. Breathing in compassion. Exhaling, Sharing compassion with all beings everywhere. And taking a few moments to allow your entire being to rest and be held in this great heart of compassion. You May we all be held in the great heart of compassion. May this practice serve to reduce the suffering of all beings everywhere. Whenever you're ready, You can open your eyes if your eyes were closed. You're welcome to stay in this space of meditation for as long as you'd like. Many blessings. Thank you.