Self Compassionate Breathing - No Intro

This practice without an introduction is intended for everyone and is especially helpful for those who wish to repeat the practice regularly and do not need the introduction.
The practice was originally written for those living with chronic illness but there may be a whole host of other reasons why you may need support developing self compassion and a breathing practice can be a powerful way to enhance the experience of self compassion whatever your situation. If you feel you need more instruction do listen to the longer version of this practice in Lorna’s Chronic Illness Series.

Transcript

Thank you for joining me today. I hope this practice helps you embody more of the self-compassion you deserve. Find your most comfortable position today for this practice. How your body would like to be perhaps lying down now if that's available to you. And ensuring you're warm. Take time to make the adjustments or little movements you need. To be really comfortable. And closing your eyes if you would like to. As you take your time to arrive here. Feel the weight of your body. On the surface you're on. Imagine gravity just got a bit stronger. Release your full weight. Trusting that you are held. Let the earth gently hold you. And notice it takes no effort to be held by the bed, Sofa, Chair, And ultimately the earth. Arriving here just as you are with whatever you bring. And however that is, Is exactly where you start from today. Welcome yourself to this moment as you are. Allowing all that already is. You start from here. With this. From this. Now gently escorting your attention. To your breasts and your belly. Just becoming aware. Of the breath and feel its flow. This nourishing of the entire body coming in with each in-breath. And take a soft, Slightly deeper breath into the belly. Breathe out, Inviting and relaxing and letting go. Breathing in as if the lungs were in the belly. Inflating the belly. And on the out-breath, Deflating the belly by gently drawing the navel towards the spine. Repeating this, Softly breathing in through the nose, Belly gently expanding. And breathing out through the mouth or nose, Belly steadily deflating. Breathing in, Belly rises. Breathing out, Belly relaxes. And widen your awareness and feel into all the sensations in the whole body as the breath comes and goes. On every inhale as the body is nourished. Feel space growing within. And on every exhale, Feel the body relaxing and softening. And on the next inhale, Feel the chest and heart area especially opening. And on the exhale, Feel mental activity dissolving. And now gently release any influence over the breath. Let it choose its own pace and rhythm. But still feel the sensations of your whole body. As it breathes itself. Soft and heavy and whole. And breathing itself. With each breath, Sense the inhale nourishing you. And each exhale. A release of toxins and tension. Sense nourishment and restoration as you breathe in. And a dissolving and releasing of all you no longer need on the out-breath. During the following invitations, Breathing in and feeling the sensations of what you'd like to receive. Coming in through your heart or through every pore of your body. Feeling it spread throughout your body before on the out-breath, Inviting all you'd like to release. Feeling the sensations as you feel it all leave through every pore of your body. Making space for your experience and whatever arises in your body. So on your next in-breath, Breathing in the sensations of ease into your heart or through every pore. And on the out breath, Breathing out sensations of tension. Releasing them from every pore. Breathing in, Receiving ease. Breathing out, Releasing tension. Repeating with me the second time if it's right for you and feeling into all the sensations in your body. Breathing in, Receiving gentleness. And breathing out, Releasing, Striving. Breathing in gentleness and breathing out striving. Breathing in, Receiving sensations of safety. And breathing out releasing sensations of vigilance. Breathing in safety. And breathing out vigilance. Breathing in peace and relief and breathing out anxieties and worries. Breathing in peace and relief and breathing out anxieties and worries. Breathing in slow and calm. And breathing out urgency and rushing. Breathing in slow and calm. And breathing out urgency and rushing. Breathing in, Rest. And breathing out depletion. Breathing in, Rest. And breathing out depletion. Breathing in trust. And breathing out fear. Breathing in trust and breathing out fear. Breathing in acceptance and breathing out resistance. Breathing in acceptance and breathing out resistance. Breathing in hope. And breathing out despair. Breathing in hug and breathing out despair. Breathing in forgiveness for self and others and breathing out resentment. Breathing in forgiveness. And breathing out resentment. Breathing in self-trust. And breathing out self-doubt. Breathing in self-trust. And breathing out self-doubt. Breathing in, Taking up more space. And breathing out apologising for myself. Breathing in, Taking up more space. And breathing out apologising for myself. Breathing in, Prioritising my needs. And breathing out, Abandoning myself. Breathing in, Prioritizing my needs. And breathing out, Abandoning myself. Breathing in clarity. And breathing out confusion. Breathing in clarity. And breathing out confusion. Breathing in worth and dignity and breathing out shame. Breathing in worth and dignity and breathing out shame. Breathing in tenderness to myself. And breathing out harshness to myself. Breathing in tenderness and breathing out harshness. And breathing in generosity to myself and breathing out meanness to myself. Breathing in generosity. And breathing out meanness. Breathing in care for myself and breathing out self-neglect. Breathing in, Care. And breathing out, Neglect. Breathing in love for myself and breathing out judgment. Breathing in love. Breathing out, Judgement. Breathing in self-compassion. And breathing out my inner critic. Breathing in self-compassion. And breathing out my inner critic. Breathing in self-kindness. Breathing out self-criticism. Breathing in self-kindness. Breathing out self-criticism. Breathing in wholeness. And breathing out any feelings of not being enough. Breathing in wholeness. And breathing out not being enough. You may want to consider now. What is hardest for you at the moment? Hold this circumstance, This situation, Difficulty and its impact uppermost in your heart. And consider how you would feel and respond to a friend facing the same thing. As you do this, You may like to lay a hand on your heart. As you breathe softly with your experience, Notice any resistance that comes up. And speak with tender love to the self deep within you. Echoing these phrases with me as you open yourself to receive your own kindness. It's okay. I'm here for you. It's okay. I'm here for you. I'm listening to you. I'm listening to you. I care about you. I care about you. I believe you. I believe you. Your feelings aren't wrong. Your feelings aren't wrong. I will protect you. I will protect you. I love you. I love you. I will always be here for you. I will always be here for you. Rest. And remain here. For as long as you would like. Bathing in the sensations of receiving soft, Tender care. For yourself. Rest here What can you feel in your body? What resonated. Breathe gently. Breathing in, Making space for how it is. And breathing out, Resting into yourself. Feel into any sense of wholeness especially. That has arisen having released so much judgment and rejection of parts of you. Thank yourself for showing up for yourself today. Sometimes we cannot control what we would like in life. But in the difficult times, What we can control is how we treat ourselves. And being kinder will always be better for us. I wish you so much peace.