Hi there Dr.
Adele Stewart here.
This meditation is called Being a Compassionate Mess.
So finding yourself any comfortable posture,
Sitting,
Lying perhaps on your back,
On a mat on the floor,
Or even standing.
If you are sitting perhaps noticing that grounded base of the body and the uplift in the upper body.
Sitting with a relaxed alertness and maybe taking two or three deeper breaths to allow yourself to really arrive in this posture.
And then allowing the breath to become natural and bringing the attention to the breath really gently with about as much force as a leaf dropping from a tree.
Noticing that breath wherever it's easiest to notice,
No need to make it hard for yourself.
Maybe that's the cool air coming into the nostril and the warm breath leaving the nostrils.
Maybe it's the rise and fall of the chest or abdomen.
Maybe it's the gentle rhythm of the body subtly swaying with each breath.
No need to think about the breath or analyze it or imagine it or visualize it.
Actually feeling the body breathe.
Allowing the body to breathe on its own.
Your body does know how to breathe,
It was breathing before I brought your attention to it.
Gently scanning through your inner landscape now.
Gently noticing whatever there is to notice,
Different sensations,
Emotions,
Thoughts,
Urges or impulses.
Whatever is happening within you right now.
Seeing if it's possible to make a little tender space for whatever is.
Just letting it be as it is just for now.
And as you feel ready,
It feels right,
Offering yourself some soothing and supporting touch.
Perhaps a hand on the heart or a hand on the cheek.
Perhaps even just one hand in the other.
Something that feels connected and comforting.
And taking some time now to really notice the contact,
The living warmth.
That reminder that we're bringing not just awareness but loving awareness towards our experience and towards ourselves.
This dear human needs and deserves care and compassion as all human beings do.
And during the rest of this meditation you can leave your hand there or remove it or bring it backwards and forwards.
And again finding the breath.
As gently as a butterfly landing on a leaf.
Noticing the breath.
The in and out.
The flow.
Resting your awareness in the felt sense of the breath.
No need to control or manipulate the breath.
Just breathing naturally.
Know where to go.
Maybe you might even find some pleasure or satisfaction in the breath.
Maybe you might even savour it like the pleasant perfume of a rose.
Or a delicious taste.
And like with any meditation,
Your attention will wander.
Can you just smile at this wondrous tendency of the human mind to go off wandering.
No need to hurry back.
Just gently.
Returning to the breath.
You might like to stay with the breath.
Or if you'd like bringing a situation that's happened recently.
That's brought some emotional pain.
Not the biggest thing in your life.
Just something that left you with a little regret or feeling of inadequacy.
Of failing.
Of not being enough.
As best you can bringing this situation to mind.
What happened?
Who was present?
What was said?
Bringing this to mind enough so that you can start to feel the energy of discomfort in the body.
What do you notice?
What sensations do you feel?
A tightness or a clench.
A hollow.
A sinking.
What painful emotions do you notice?
Fear.
Disappointment.
Despair.
Frustration.
Shame.
If you can,
As best you can making a bit of space.
Just allowing these sensations and emotions just as they are in these few moments.
You'll have a storyline also of course.
As best you can dropping into the body.
It's easier to stay present there than when you're in the storyline.
Taking good care of yourself here.
Giving yourself what you need as you go.
Maybe taking the attention back to the breath or using that soothing supportive touch.
And maybe what might be helpful is that remembrance of common humanity.
That whatever you're feeling now is a human quality that others feel also.
Recognising just this in itself can be healing.
May help you allow and accept whatever pain you're feeling.
Not using the breath or touch or remembrance of common humanity as a way to get rid of the pain.
But using it to soften and allow and accept the pain even just for a few moments.
Maybe even allowing the heart to melt a little.
Ah this is a moment of pain.
Can I be here for myself?
Can I live this moment with connection and care and loving presence?
Continuing to breathe.
Perhaps trying out that soothing supportive touch again.
And if it feels okay,
Speaking to yourself mentally in a in a soft,
Friendly,
Supportive,
Compassionate way.
Oh this is hard.
Ouch.
I'm sorry.
You know what?
I'm here for you.
This isn't going to last forever.
I'm going to stay here with you while it's here.
Even if I can't make it go away.
I'll be with you.
I'll give you courage and patience and open heart.
Maybe even having the sense that that compassionate part of you can can blossom,
Can open.
Maybe just from hearing these words.
Or just a warm feeling.
Can you allow yourself to be just as you are?
Fully human.
Can you drop the perfectionism just for a few moments?
And really acknowledge you're doing your best.
And maybe it might be a little bit too much.
It might be helpful to use some words acknowledging imperfection,
Messiness,
And kind compassion.
You know what?
It's okay to be a mess.
It's okay to be imperfect.
As all humans are.
Perhaps you might say to yourself.
Yep,
I messed up again.
I wish I hadn't,
But I did.
And it's really difficult to feel like this.
I am a compassionate mess,
And that's okay.
It's okay to be a work in progress.
It's okay to admit I'm imperfect.
I'm human.
Just notice when you might be using self-compassion to push the pain away.
See if you can let that go and actually stay with the pain,
With care,
With love.
Remembering that we are all imperfect,
Messy human beings,
Living in perfect harmony.
Perfect,
Messy lives.
What a relief.
We are all compassionate messes.
Maybe even compassionate disasters.
We can be free and peaceful when we can meet our messiness and imperfection with connection and love.
Letting go of the practice now.
Resting in your own experience.
Just allowing this meditation experience and you to be however you are right now.
Thank you.
