Sit With Self-Compassion

Hi there.

Let's get this adjusted.

This is Barbara with a little bit of meditation support.

We can all especially use meditation support right about now.

There's a lot going on.

And so I really hope this will be useful.

So we'll start by saying that there's a lot going on right now and there might be noises in the background.

We don't have quiet time.

We're all sheltering in place.

So don't be bothered by any distractions.

Your meditation time does not have to be perfectly quiet.

You don't have to feel like you're flying away on a red carpet.

You just want to practice finding some stillness within,

Even if you can't find stillness or quiet all around you.

So to get started,

Why don't we find a comfortable seat?

Maybe notice your sits bones on whatever surface is supporting you.

Maybe move the meat from your seat.

Maybe drop your shoulders.

Bring your spine tall and extend the crown of your head toward the ceiling.

And take a moment to just breathe.

No special breath.

Just a regular breath,

Noticing what it feels like as the breath moves in and out of your body.

Noticing what it feels like to feel supported.

You're on a chair or a cushion or the floor.

And notice too what it feels like to be still.

Because we're always so busy moving around,

Doing things,

Distracting ourselves with our phones or whatever else we do.

Just pay attention to what it feels like to be still and to be with yourself in this moment with no distractions.

Just being really still.

Following your normal breath.

And maybe taking note of any noises that are happening around you.

There's nothing you have to do about that.

It's not whatever it is.

Without judgment or without aggravation.

Just letting everything be as it is.

And next maybe we will bring our hand to the belly.

Practice some belly breaths if that feels okay for you.

Some people feel really activated by deep breathing.

And if that's you,

That's perfectly okay.

Rather than practice deep breathing,

Just notice where you're supported right now.

Maybe paying attention to your body on the back of the chair or your feet on the floor or your bottom on the cushion.

We're really using the breath as a way of anchoring ourselves,

Of recognizing ourselves in this moment of calming our nervous system.

So if the breath doesn't work for you,

You can try grounding or you can try practicing a mantra or an affirmation.

So as we sit with our stillness and with ourselves,

You might try saying,

I am enough,

Or I can get through this.

Or maybe you'll even practice a phrase of self compassion.

May I connect to the strength I need or may I find ease.

And if you're breathing,

Let's have a nice big slow belly breath in.

So let your belly rise like a balloon and hold it at the top.

And then open mouth,

Sigh it out,

Letting the belly fall.

And take your time.

There's no need to rush,

Just at your own pace,

Practice rising the belly rising and letting the belly fall,

Your own time,

Your own unhurried pace.

And as you breathe,

Notice what you can soften.

If there are any places of tension or tightness,

Maybe your brows furrowed or your shoulders are tense.

Just notice that and see if you can let it go.

Breathe warm energy into those places that feel tight,

Giving the permission to loosen.

Reminding yourself that you've taken that a few minutes for yourself right now for your own self care.

It is okay to let go in this moment.

This is your protected time.

Stay with your breath.

And be aware that for many of us,

Being still can bring up feelings of discomfort.

It might feel unpleasant.

Maybe this is when we notice anxiety,

Or maybe this is when we notice sadness or some other feeling that's unpleasant or uncomfortable.

And I just want to encourage you to have courage to know that you can be with your feelings,

Watching them come and go,

Or just noticing where the sensations are in your body.

Where do you notice anxiety in your body?

Where is it?

Just watching it while it's there.

Noting if it's tight or if it's fluttery or if it's cold,

If it's hard.

Just watching it knowing that you can see the feeling without being the feeling,

Without identifying with the feeling.

Just kind of watching where it is,

Where it goes,

Without fighting it.

Knowing that even though you don't know exactly how,

That you will be okay.

And that no matter what the feeling is,

You are not alone.

Especially now we're all experiencing a lot of anxiety.

And one of the ways we can help ourselves is by practicing some self-compassion,

Just reminding ourselves that this feeling is normal.

And wishing ourselves ease.

May I find ease in this moment.

May I connect to the strength I need.

May I recognize joy.

As we breathe in and breathe out,

Remembering what else is true.

Yes,

There is anxiety.

And I'm guessing that there was also some gratitude.

Making space and deciding what we can pay attention to.

We can also pay attention to our gratitude.

We can also pay attention to our gratitude.

Stay with your breath.

And be reminded that no matter how difficult this time feels,

We will all get through it.

You will get through it.

I will get through it.

And our charge really is to take it one step at a time.

Offering ourselves compassionate,

Loving,

Patient attention.

And offering the same to everyone around us.

And we can do it.

We can do it.

We can do it.

We can do it.

We can do it.

We can do it.

Offering ourselves compassionate,

Loving,

Patient attention.

And offering the same to everyone around us.

And we'll go ahead and close with three big breaths in.

So much like the ones we did before.

Just let your belly rise.

Big full breath in.

And maybe the next time as you breathe in,

You'll let your belly rise.

And as you exhale,

Lift and drop your shoulders.

So like this.

And maybe notice if anything has shifted.

If you feel a little more space or a little more ease.

It's okay if you haven't.

The important thing is whatever comes up,

To let yourself be with that without blaming or shaming or judgment.

To offer yourself some care moment by moment.

And to be again patient with whatever comes up.

Recognizing that whatever comes up,

Comes down.

Feelings flow throughout the day.

Ride the wave with your breath.

I wish you well.