So as always,
Beginning by finding a comfortable posture position for practice.
Be it seated or lying down.
We want our intention to align with our posture and so in a self-compassion focused practice,
We pay extra attention to making sure we're absolutely comfortable,
Completely at ease.
So if you'd like to make small shifts or add a blanket,
A layer or an eye pillow,
I really encourage you to take that extra step.
As you arrive,
Closing your eyes fully or partially,
Turning our attention inwards and feeling your way into your body with a few deep relaxing breaths.
You might connect with the body still by offering yourself some soothing or supportive touch,
A visceral reminder to bring warmth and kindness to your attention.
Qualities of attention we often reserve just for the most precious beings,
A pet,
A baby,
A really dear friend,
And to a reminder that you too deserve this warm quality of attention,
This affectionate awareness.
And you can leave your hands on your body or drop them down to your sides at any point in practice.
Now dropping your awareness inside your body,
Tuning in to the natural rhythm of the breath,
Feeling into the sensation of your body breathing in and breathing out,
Beginning to focus on just the in-breath,
Allowing the in-breath to be just for you.
And if you like offering yourself some kindness and compassion with each in-breath,
One inhale after another.
And when you feel ready,
Perhaps opening your awareness to another person or living being who might enter your mind.
When someone appears,
Shifting your attention to your out-breath,
Sending the out-breath along with kindness and compassion to that being,
Allowing your attention to linger with that being for as long as you'd like,
Breathing in for you and out for them.
Breathing in for me,
Out for you.
A giving and receiving.
When you feel ready,
Letting go of that being and waiting for the next arrival,
Offering kindness and compassion with each out-breath to this new being as well.
Letting the process be slow and easy,
Lingering for at least a few breaths with each being.
Offering kindness and compassion to both yourself and the person who's arisen in your mind.
In for me and out for you.
Letting the inhale always be for yourself,
Including yourself in the circle of compassion.
Whenever you wish,
Shifting your attention back to yourself with your in-breath,
Offering yourself as many in-breaths as you need,
Attaching kindness,
Compassion,
Or any other quality you might need to receive today to the breath.
Breathing in for me,
Out for you.
Letting go of your worries and anxieties as you breathe in,
Courage or strength.
And with this person in mind,
Breathing out what quality you'd like to send them.
Compassion or resilience or happiness and allowing yourself to find just the right balance of giving and receiving.
Letting yourself calibrate for each person that comes to mind,
Perhaps for a more challenging person in your life,
You may find you need to offer yourself more breaths,
Or for me,
One for you.
Resourcing ourselves,
Filling our cups so that we can pour outwards,
Allowing various beings to arise in your mind,
Moving from one to another after a few cycles of breath.
In for me,
And out for you.
Allowing yourself to find the exact right balance of giving and receiving compassion.
Always allowing the inhale to be for yourself.
Finally,
Letting go of the practice,
Allowing yourself to feel exactly what you're feeling right now.
Allowing yourself to be just as you are only for this one moment.
And as you're ready,
Bringing your practice to a close,
Welcoming in some deeper breaths,
Waking the body up again with a wiggle of the fingers or toes.
And gently opening your eyes and taking in the sights around you.
Thank you for practicing with me today.
