Self-Kindness Meditation - 10 Minute Daily Insight

This is a meditation in self-kindness (self-metta), in which you will learn a number of embodied approaches to being gentler and more supportive toward yourself so that you can develop skills of self-compassion. These skills can accompany you through life and support you in good times and bad. They can radically help reduce self-critical tendencies.

Transcript

Hello and welcome to The Daily Insight.

My name is Bodhi Pakcha and in today's meditation we'll be focusing on being kinder to ourselves,

Wishing you a self-compassionate period of practice.

So as you're settling into your meditation posture,

Just call to mind what would it mean to sit with kindness.

Perhaps it means not holding yourself rigidly and allowing the body to be at ease.

But it may also mean sitting with a sense of poise and dignity,

Letting the body be upright and open,

So that you can have an open heart and so you can breathe freely.

And I just invite you to bring your attention to your eyes.

And as you do so,

Recall what it's like to look with love.

So we've all had this experience of looking with tender love,

Perhaps at a child or a lover or even a pet.

So as you call some memory of looking in that way to mind,

Just being aware of whatever qualities arise around the eyes,

Perhaps elsewhere in the body.

Just allowing those qualities to persist as you bring your attention into the body.

Observing this body breathing.

Observing the rise and fall of the breathing with a sense of tenderness and appreciation and warmth.

Sometimes there's discomfort present in our experience.

Sometimes emotional discomfort like sadness or anxiety.

Sometimes physical discomfort like a sore back or an aching knee.

And just seeing if you can regard those experiences with warmth and kindness.

They're just parts of you that are suffering and they need your compassionate attention.

They long for acceptance to be included,

To be cared for.

Observing the breathing with kindness.

Observing any uncomfortable feelings or painful sensations in the body with kindness.

Letting kindness permeate your entire field of awareness so that whatever you become aware of,

You become aware of in a kind way.

And when you hear the bell ring,

Just bringing this way of looking out into the world.

Reviews

This was really lovely! I found myself smiling slightly after the bit about looking upon negative feelings with kindness. The idea of looking at my anxiety through a lens of kindness really resonated with me in a way that made me feel warm. Thank you!

Thank you for this meditation. It helped me reground myself in kindness in this collectively dark time.

I really enjoyed this meditation. Your voice is wonderful and you know how to use it. I like how there is limited words so I have the time to get lost in my feelings while being able to observe them. Thank you!

Love the pace, the wording and of course Bodipaksha's calming voice and accent 😌💖 Bookmarked for many more times to come 🙏🏽

Short sweet and a brilliant reminder of being kind to yourself and especially to those parts of yourself that are suffering.

A lovely mindfulness practice, precisely what I need. Thank you.

Very nice. I enjoyed the longer pauses. That seemed to slow me down. Yet, you speak fairly quickly. Feeling better now. Thank you.

This is exactly what I needed and i cried tears of joy when i was doing the meditation. I feel less triggered now and more in tune with myself and my psychic gifts. Thank you for this amazing meditation track.

Beautiful! This made experiencing kindness so accessible. Thank you.

What a beautiful message. Thank you for this mornings meditation.

This was a very gentle meta meditation. I am grateful for it.

Such a lovely way to send myself self-compassion. Thank you.

Experiencing grief, several deaths this year. Meditation helps although I find myself crying.

Short and sweet. Bodhis practices are always so soothing. Thank you. ☮️💖🙏🖖

Thank you for your kindness

I enjoy this contemplative approach brought to us in a kind and soothing voice. A calming and grounding experience. Thank you!
🌈 ♥ 🙏 🕊️ 🙌

Such a gentle meditation to shift your gaze towards kindness. Thank you 🙏🏻💜

I needed that! I am so judgemental of myself! This is a practice for me. Thank you.

Thank you for the opportunity to develop more kindness. I appreciate you! 🙏🏻❤️

Thank you