Return To The Present Moment Using Self-Compassion

This meditation can serve as a pathway to quieting the inner voice while meditating. Our minds will naturally drift, and our practice is to allow and simply notice when this occurs. We will use self-compassion to gently bring our attention back to our breath and prevent additional thinking.

Transcript

Alright,

So we'll begin with the bow.

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So we'll just begin by noticing the shape of your body in space right now.

Noticing what it is you're sitting or lying or standing on.

And just noticing how whatever you're resting on is itself being held up by the earth,

The enormous solid earth.

So you are being supported by the earth in the same way.

And if it feels right,

You can let yourself release a little bit more into that support.

Noticing now the space around you and how you're being supported in that space by whatever is there and by the air.

And then also sensing the other people on this call and how we're all supporting each other in this practice right now.

We're all here for each other.

And just noticing your legs and your hips and your back and shoulders.

Sensing your hands and your arms.

And sensing your neck and your head and your face.

And sensing your chest and your heart and your ribcage and your belly and all the way to your groins and pelvic floor.

Sensing your whole body,

Your whole body.

Hello my dear body.

I'm here.

I'm here for you.

Whatever level of health you're in right now,

I'm here.

I appreciate you my dear body and all you do for me.

And then bringing your attention to your breath.

Finding an inhale and an exhale.

And choosing a way that you would like to stay present to the breath.

So it might be using the words breathing in,

I know I'm breathing in and breathing out,

I know I'm breathing out.

Or it might just be the words in and out.

Or it might be the sensation of the inhale and the sensation of the exhale.

It might be an image.

But whatever it is for you,

Just finding a way to stay present to the breath and the body in this moment.

And whenever your mind drifts into your breath,

Into thinking about the future,

Ruminating about the past,

Or getting caught up in thoughts about yourself or others,

Just use whatever technique is working for you to come back to your breath and your body in this moment.

We're inuckles.

Sure.

Good.

And if possible,

Being very gentle and soft with your bringing back practice,

Whatever it is,

There's just nothing else you need to be doing right now.

Just resting on the breath.

There's just this moment.

There's just nothing else.

Let this practice be pleasant.

Let it be enjoyable.

Let it be a rest.

Let it be a rest.

Let it be a rest.

Let it be a rest.

Let it be a rest.