Welcome to this practice on softening self-blades.
Whatever you are right now.
Allow yourself to pause and bring your awareness into your body.
Let's take a deep breath in through your nose.
And slowly release it through a slow gentle exhale.
And repeat another two more times with a slow deep breath in.
S O V I X I L Once you're done,
Return your breathing to the normal rhythm.
Feel the contact of your feet on the floor or your body against the chair.
You are here.
You are supported.
There's nothing else you need to do in this moment.
Now gently bring your attention to whatever weight you are carrying today.
Notice if there's any harshness or pressure sitting within you.
Whether it feels like self-blame,
Guilt or that quiet storytelling that you aren't doing enough.
Can we simply acknowledge whatever is here?
You don't need to push it away or fix it right now.
Say to yourself gently.
Inside of me.
I am aware of this pressure.
I acknowledge this pain.
Yes,
My limitations are here.
Allowing this experience to exist without fighting it.
Is the very first step towards peace.
Can we soften around the edge of these critical thoughts?
Instead of fighting your limitations or holding yourself to an impossible standard.
Can you bring a gentle acceptance to who you are today?
It is okay to have limitation.
It is okay to be a human in progress.
Take a slow,
Deep breath in.
And exhale,
Exhale,
Let go of the urge to judge yourself for being imperfect.
Now,
Let's widen your perspective.
Beyond your limitations.
Can you also look at your strength?
Your goodness.
And your quiet effort just to live day by day.
Notice the effort it takes to provide for your family.
To care for pet or plant.
Or simply the effort of taking care of yourself.
See how much heart you bring to showing up.
Even on hot days.
You are doing so much more right than you give yourself credit for.
Finally,
Picture yourself as a 5-year-old child sitting right in front of you.
Look gently into their eyes.
Turn your loving-kindness towards this younger version of you.
And offer them these words silently.
May I accept who I am?
May I trust my inner wisdom.
May I be gentle with my journey.
Take one final deep breath in.
And slowly breathe out.
Feeling that softness settle into your heart When you are ready,
Make a small movement on your toes or finger.
Gently open your eyes and bring this peace into the rest of your day.
Thank you for practicing together.
May you be well and happy.
