Self-Compassion Practice | A Meditation For Self-Care

Dear Friend,

This self-compassion meditation offers an opportunity to practice meeting yourself with the same warmth and care you might naturally offer to someone you love. Karuna, or compassion, is the quality of care that arises in the presence of suffering: a tender, open-hearted willingness to meet pain with kindness and care. In this practice you’ll be invited to begin with a moment of care for your body, awaken compassion for a beloved being, open to receiving their care in return, and offer that same compassion to yourself. This self-care practice can help to cultivate a way of being with yourself that is gentle, patient, kind, and loving - however you may be feeling and whatever you may be experiencing.

The phrases offered in this practice are below, though please feel welcome to use whatever language, imagery, or felt sense works for you:

May your/my suffering be eased.
May your/my heart be at peace.
May you/I be held in compassion.

With Compassion,
Kelsea

Transcript

Hi friends, This is Kelsey with Life Alchemy and this is a meditation for self-compassion. I invite you to take a moment to really check in with your body and your needs right now. And in the spirit of self-compassion, Is there anything you might do to attend to those needs, To support yourself before we begin? Maybe standing up and moving around, Taking a stretch, Sipping a beverage, Grabbing a blanket, Or anything else that you might do to offer yourself some care. And as you're extending this care to yourself, I'd like to remind you that everything in this meditation is optional and adaptable. If at any time you feel overwhelmed, You can always return your attention to a home-based anchor that feels neutral or pleasant. Or you can widen your attention and breathe out whatever is painful into the greater space around you. When you're ready, I invite you to come into whatever shape would feel kindest to your body right here, Right now. Maybe sitting, Standing, Reclining, Or laying down. Maybe a posture you don't usually meditate in is calling you. Maybe this posture will change throughout our practice. Maybe the eyes are soft or downcast. Maybe they're closed. All is welcome here. Let's begin by taking a full breath in. And a long, Slow breath out. Repeating this cycle a few more times at your own pace. Seeing if on the exhalations you can soften any tension in the body. Maybe allowing yourself to sink deeper into the surface beneath you and really be held. If the breath is a comfortable home base for you, Begin to deepen your attention on the body breathing itself. Maybe noticing how the chest and belly expand and contract. Maybe noticing the air at the nostrils. Another option is to scan the attention up and down the body, Noticing any sensations that might be present. Or to focus the attention somewhere specific, Like in the hands. Whatever home base you choose, See if you can welcome whatever is arising moment to moment. Into kind, Loving awareness. I invite you now to bring your attention to the heart space and to sense into your care for life. Maybe your own, Maybe that of friends, Family, Plants or animals. And as you sense into this care for life, You may notice a desire to protect it or to alleviate the suffering. Take a moment to be with this, To sense into this innate compassion. Now bring to mind a beloved being for whom love and compassion flows easily. Maybe a child or a pet or a friend. And see if you can really awaken a sense of them. Maybe visualizing them, Maybe hearing them, Maybe sensing their energy. Notice how your heart responds to their presence, How you naturally care for them. And as you hold this being in your heart, The invitation is to bring your awareness to the measure of their sorrows. And as you sense into their suffering, You may notice your heart opening. You may notice a desire to wish them well, To be with them in their pain, Or to offer comfort. This is the natural, Compassionate response of the heart. Still holding this beloved being in care, You may wish to offer them these compassionate phrases, Reciting them inwardly. And feel welcome to use other variations or language that resonate for you. May your suffering be eased. May your heart be at peace. May you be held in compassion. May your suffering be eased. May your heart be at peace. May you be held in compassion. Continue reciting your chosen phrases while holding this loved one in your heart. Now imagine this beloved being turning towards you. And with love and tenderness, Seeing you in all your humanity, With all your joys and all your sorrows. And imagine them offering you the same compassionate wishes in their voice or in their presence. May your suffering be eased. May your heart be at peace. May you be held in compassion. May your suffering be eased. May your heart be at peace. May you be held in compassion. Continue hearing these wishes and see if you can receive them fully. See if you can allow yourself to be cared for. And after receiving these wishes for a time, See if you can extend that same care and compassion to yourself. Offering yourself those same compassionate wishes. And if it feels good, You might like to hold a hand to your heart as you do so. May my suffering be eased. May my heart be at peace. May I be held in compassion. May my suffering be eased. May my heart be at peace. May I be held in compassion. Continue offering yourself the same wishes of your choosing. Before this meditation comes to a close, Take a moment to rest here in the field of compassion. You might notice what it feels like in your heart and in your body. And you might set an intention to carry this compassion with you beyond this meditation. When you feel ready, Begin to gently transition however feels good for you. Maybe taking a deep breath or inviting in small movements. I thank you for practicing with me. May you be held in abundant compassion.