Welcome to this self-compassion break meditation.
This is a short practice that you can use anytime when you're in need of some self-care.
So just making sure you're somewhere where you feel comfortable,
Where you can relax.
You may be choosing to close your eyes or lowering your gaze,
Whatever helps you to go within.
And taking a moment,
The start of the practice to tune into something in your life that's causing you a little bit of stress or discomfort.
So not something that's a major stress,
Not a nine or ten on the scale of stress.
Something that feels workable but challenging.
Somewhere you feel a little annoyance,
A little irritation and just tuning into this,
Feeling this sensation as best you can.
And then saying to yourself,
Ouch,
Oh this is a moment of suffering,
A moment of stress,
This hurts.
Or any other words that you need,
Just to recognize that this is something painful that you're facing in your life at the moment.
And then the second step is to recognize that this stress,
This suffering,
Is just a part of life,
It's a part of what it is to be human.
So maybe saying to yourself,
I'm not alone,
Other people feel this way.
We all struggle in our lives sometimes,
We all face challenges.
Or maybe there's other words that help you tune into this sense of common humanity,
This fact that stress and struggle is just part of what it is to be human.
You might want to place your hands on your heart to give a little soothing care or somewhere else on your body,
Maybe experimenting where it feels nice,
To have this gentleness,
This kindness,
This soft touch.
And then the third step is to be kind to ourselves,
Or as kind as we can be in this moment,
Just appreciating that kindness is something that we can't force,
So just working with wherever you're at today.
Asking yourself,
What do I need to hear right now in order to be kind to myself?
It could be,
May I accept myself just as I am?
May I be patient?
May I be open to not knowing?
May I be strong?
May I be loved?
There might be something else,
So whatever it is,
Just being kind to yourself,
Offering yourself,
These words or even just a sense of kindness,
Of care.
As you sit there with this kindness,
This care,
This love,
Just noticing how it feels in your body,
Noticing how this gentleness,
This care feels in your breath and in your being.
And just sitting with this sense of kindness,
Of care,
Until you hear the bell ring.
