Hello,
Dear ones,
And welcome to my Insight Timer page.
My name is Jennifer Enders.
I've been practicing meditation for many,
Many years,
And I'm also a practicing psychotherapist and provide counseling to people,
And I enjoy doing that so much,
Helping people through hard moments and helping support them with their goals on the day-to-day.
Today's topic is self-compassion.
This one is near and dear to my heart,
And I feel like it's so important to practice this and to learn to have more and more grace with ourselves on this journey.
Welcome to the guided meditation for self-compassion.
Settle yourself in a comfortable seated position where you can relax and spend some time with yourself,
Nourishing your body and your mind,
Unhindered by your surroundings.
You can sit with your legs crossed or on a cushion or a chair.
Place your hands wherever they fall most naturally to you.
Now softly close your eyes or soften your gaze,
Whatever you're more comfortable with.
Let all your muscles slowly relax.
Your legs,
Your arms,
The muscles in your face,
Your forehead,
Between your eyebrows,
Nose,
And cheeks.
Now remember,
At times,
You may notice wandering thoughts arising.
This is the simple nature of the mind.
It tends to get busy even when we don't want it to.
So if you catch yourself distracted by wandering thoughts,
It's completely normal.
Don't try to fight them.
Just notice that your thoughts have strayed.
Let them pass by and gently return your attention back to your breath.
The breath is your anchor.
Slowly begin to deepen your breath.
Softly inhale through your nose,
Steadily filling your lungs with air,
And exhale through your mouth,
Letting it all go.
Notice how your body is moving with each new breath.
Breathe in.
Breathe out.
Breathe in once more,
Belly rising up,
And breathe out,
Relieving any tension or stress,
Any fatigue,
Replacing any negative energy with positivity,
Joy,
Serenity,
And peace.
As you return to the natural steady rhythm of your breathing,
Constant and reliable,
Allow yourself to sink just a little bit deeper into the surface beneath you.
Feel yourself grounded to the earth.
And as you become more relaxed,
Slowly begin to shift your attention to the feelings of compassion.
More often than not,
Many of us try to have compassion for other people,
But sometimes we forget to be compassionate towards ourselves.
Think about a time when you may have suffered.
Perhaps you experienced a conflict with someone you love,
Did not succeed in something you desired,
Or you felt ill.
Notice how you feel when you think of your suffering.
How does your heart feel?
Do you feel warmth?
Openness?
Tenderness?
Are there other sensations?
Perhaps an aching feeling?
As you continue to breathe,
Gently place both of your palms on the top of your chest,
Right where your heart is.
Now feel the warmth of your hands,
The soft pressure of your hands,
Noticing your chest rising and falling beneath your hands.
Now you can repeat after me,
Either quietly in your mind or out loud,
Whatever way feels most comfortable for you.
May I be safe.
May I forgive myself.
May I be happy and free from suffering.
May I safely endure this pain.
May I find peace in my heart.
May I be strong.
May I protect myself.
May I learn to live with ease and well-being.
May I accept the circumstances of my life.
May I always remember that I deserve love and I deserve compassion for myself,
Just as others are deserving of peace,
Love,
And happiness.
So am I.
May I be courageous in dealing with any difficulties and always meet with success.
May I be diligent and committed to my personal development.
May my true nature shine through and onto all beings that I may encounter.
Notice how you're feeling.
Are there any emotions that are rising to the surface?
Did anything change from when you were envisioning your own suffering?
Did you have a wish to take away your own suffering?
We're slowly going to begin to return to our surroundings.
Whenever you're ready,
Wiggle your toes.
Move your body from side to side.
You can draw circles with your wrists and your ankles.
Invite some space.
Stretch in whatever way feels most comfortable for you.
After all,
You know your body best.
Gently flutter your eyelids open.
Thank yourself for taking the time to be with yourself today.
With this calmness and compassion,
We can move towards acceptance of how things truly are,
Of who we truly are.
May your day be filled with blessings,
Dear ones.
Namaste.
