A Practice Of Presence, Curiosity, And Self-Compassion

This practice encourages pausing and tuning into our experience with presence, curiosity, and self-compassion. It involves sitting comfortably and connecting with the breath to offer self-care and love. You will be guided to offer support to a loved one going through a similar experience and then offer those words of kindness to yourself. The practice ends with affirmations of self-compassion and encouragement to carry this self-love throughout the day.

Photo by Hassan OUAJBIR, Pexels
Music from Uppbeat, Oliver Massa
License code: X808UISHX2A8KP1X

Transcript

Hey friend,

My name is Samantha.

Let's take a moment to pause,

To tune into our experience with presence,

Curiosity,

And self-compassion.

I invite you to begin by sitting comfortably,

Elongating your spine and letting your shoulders and arms rest comfortably.

Your hands may rest on your thighs or in your lap.

Then take a moment to connect with the surface beneath you to help yourself ground into this practice.

Once you feel grounded,

Focus on your breath and let a few cleansing breaths move through you.

Continue to breathe naturally.

Then take a moment to connect with your heart by bringing a palm to rest on this part of your body.

As you breathe,

Feel your hand rising and falling as your chest expands and softens.

See if you can connect with this part of yourself with a loving,

Tender presence,

As if you were sending yourself care through the palm of your hand.

Whatever you are experiencing at this moment,

Know that your experience is entirely human.

Every emotion,

Experience,

And everything that we go through is part of our humanity.

Take a moment to honor your human experience with care,

Warmth,

And curiosity.

Now imagine that someone you love was going through what you are going through now.

Whatever you are struggling with in your life,

Consider that someone you love has or will go through something similar.

With this in mind,

What words of support,

Love,

And care would you offer to this person?

How would you show them your compassion?

And then offer those words of support,

Love,

And care to yourself in this moment.

If this is challenging at this time,

Or if you cannot find the words to say,

Consider repeating the following words of loving kindness.

May I be patient and compassionate with myself?

May I speak to myself with kindness?

May I honor my experience as being fundamentally human?

May I love myself unconditionally?

Spend just a few more moments here.

Offer yourself any other words of support that you may need to hear right now.

When you are ready,

Come back to the natural flow of your breath.

And then reconnect with the seat or surface beneath you.

In your own time,

You can slowly open your eyes.

May you carry this self-compassion with you throughout your day.

Reviews

Just what I needed to start my day - calmly 🙌🏼💓🙏🏼

Really lovely, good-feeling meditation thank you 😊🙏