Short Self-Compassion Practice

Struggling with difficult emotions right now? This 5 minute practice is here for you. This gentle, short, emotional awareness practice guides you to soften around whatever feelings are present in your body, giving them space to be there just as they are and holding them with compassion, rather than pushing them away.

Perfect for any difficult emotional moment - sadness, anger, grief, overwhelm or anxiety - and ideal any time of day when feelings need to be met with kindness. A slow, tender and deeply compassionate micro-practice. Includes optional hand-on-heart guidance. Leave feeling a little lighter, softer and more gently at peace with whatever is there.

Transcript

Having feelings and emotions is a very natural part of life. In many ways they bring the beauty to life, But sometimes they're also really uncomfortable to be with. In these next few minutes, Let's just give ourselves a little bit of time to relax the body. Breathe and be with the feelings in the body, Holding your experience with as much compassion and love as possible. To wherever you are, If you can, Closing your eyes. Feel your awareness draw softly towards the center of your body. Or a few minutes easing away gently from what's going on in the outside world. Notice yourself breathing, The breath coming in and out naturally. Know that you are safe and you are strong. Take comfort in the way that the ground, The chair, The bed holds your body and supports you. Allow yourself to really sink into that surface. And within the body. Whatever feelings are there right now, See if you can soften around them. Relax your body. Letting your body melt down into that surface supporting you. And as much as you can, Allow those feelings to be there. Give them space. Allow the whole space of your body to be like a compassionate and kind holding container. Whatever the feelings, However uncomfortable they may be. Try to let them be there and try to notice them in their raw essence. So gently separating out the stories and the labels entangled with them, And for the moment just noticing their raw essence, The sensations of them in the body. Keep breathing. Keep relaxing the body. Keep softening around the feelings. Keep allowing yourself to be held by the ground. And keep allowing those feelings to be there. Noticing just the sensations. In holding them with compassion and kindness. If you want to, You can place your hand on your heart gently. Allow those feelings to unfold how they need to unfold and dissolve away if they're ready. Supported by the breath. Supported by the ground. And as these few minutes come towards an end. You're welcome to keep resting with your eyes closed. Holding your experience with love and compassion and just allowing those feelings to be there, To move and unfold. Or if you feel a little bit better, You're welcome to slowly begin to open your eyes.