Greetings beautiful people.
Welcome to this practice in self-compassion.
Self-compassion is often something we skip over,
Particularly for those who are in caretaking,
Caregiving fields like education or health care.
We spend so much of our time externally taking care of others that oftentimes we forget to pause and take care of ourselves.
In institutions and in systems where the needs can be so big,
We can run up against these experiences of feeling like we're not doing enough,
That we're not enough.
And these are times when we need to pause.
Pause and give ourselves that same care that we might give a friend or a student or a client.
Self-compassion is that act of care toward ourselves.
It is not self-indulgent.
It's not letting ourselves off the hook.
It's not self-pity.
It's care for self that lets us stay motivated,
To recognize that our best efforts are enough,
That we are enough.
So take a moment.
Let yourself find a position that is comfortable but alert.
Again,
Take this moment to turn your focus inward.
You may want to close your eyes or just let your gaze be gentle.
Maybe your eyes cast downward.
Feel the sensation of your eyes resting.
Feel the sensation of your body in the seat below you.
Let it be a reminder of a sensation of being held.
Feel your feet firmly on the floor or the points of contact you have on the floor as a reminder of being present in this moment.
Feel the sensation of your body breathing,
The inhale,
The exhale.
Take a moment and bring some awareness to your inhale,
Making it a little longer,
A little slower,
A little deeper,
To the top of that inhale and then hold for a moment.
Exhale and let that exhale be an invitation to let yourself drop in a little more.
Release your shoulders down.
Let your hands rest in your lap.
Let your legs be heavy.
Let yourself be held.
Another deep inhale,
Breathing in.
Make it a sip of breath all the way to the top.
Hold for a moment and then exhale,
Letting go,
Letting go,
Releasing,
Relaxing back.
A third inhale.
Let it be long and slow,
Gentle with ease,
All the way to the top and then gently exhale,
A little slower,
A little longer,
Releasing any points of tension,
Just a little bit more.
I invite you to call to mind something that you're struggling with,
A behavior that you might feel you're repeating,
Something you regret as a mistake,
Something that has you in a knot of frustration with self or disappointment or perhaps feeling like you're not enough or doing enough.
Just bring that to mind briefly.
Make this something that's not too difficult because we want to be able to work with it in this practice.
Stay with your breath and bring in some mindfulness.
Allow yourself to turn toward this struggle.
With mindful attention,
Allow yourself to recognize that it's hard.
Recognize the challenge that it brings to you.
Allow it in just a little bit.
Recognize that it brings you suffering or it brings you pain.
Go slowly with this.
You may want to put your hand on your heart as a reminder,
As a comfort.
Take a few breaths here.
Notice how you feel in your body.
Take a deep breath in and allow some spaciousness so that this struggle has a place to be.
Exhale,
Release.
Let go of any tension around it and just acknowledge it as an experience that you have.
Now begin to bring in some humanity.
Recognize that others may be feeling something similar.
A similar struggle,
A similar pain,
A similar frustration.
Recognizing that the tension here is nothing more or less than an experience of your humanity.
We all struggle.
We all make mistakes.
This is a part of our lives as humans and you are not alone.
Take a deep breath in.
Let that breath bring an opening to this humanity,
A space for this humanity.
Exhale and let that exhale be an acceptance.
Now bring in some warmth.
Maybe it feels good to have your hand on your heart.
Maybe you put your hands on your cheeks,
Hands on your shoulders or on your arms as if you're holding yourself.
Now imagine the words that you might say to a friend if you saw them struggling or in pain.
Imagine how you might communicate care.
Now let's do what Tara Brock calls the U-turn and bring that care to yourself.
You can choose your own language or you can silently repeat these lines.
I see that this is hard.
I care.
I'm sorry you're going through this.
You will get through this.
I am here.
I am here.
Take a deep breath in.
With this breath allow your heart to open.
With the exhale allow the tension around the struggle to release just a little bit.
Let it go.
Let the judgment go.
The shame go.
Let the blame go.
With this next inhale bring in that care,
That love,
That understanding.
Bring it into your own heart for yourself knowing that in that moment of self-acceptance you connect with humanity.
Exhale.
Release.
Relax.
Let go.
Take a few breaths here just feeling any sensation or shift in your body.
Let your breath be calm,
Comforting.
Let yourself rest in this moment just a bit longer.
Maybe give yourself a squeeze.
Another gentle reminder of your own care and self-compassion.
When you're ready you can flutter your eyes open.
Take a look around in your surroundings and when you are ready carry on with your day.
Take good care,
Beautiful people.
Be well.
