Welcome,
Friend.
Yay,
You're here.
Thank you for joining me for this very selfless practice.
Any type of meditation and mindfulness practice is really a selfless act.
And this one in particular,
The self-compassion break.
In learning to care for ourselves in difficult moments,
By extension,
We're caring for others.
So this is a very noble endeavor.
And I'm deeply grateful that you've joined me for this practice.
The cool thing about it is once we have practiced and become familiar with the three core elements of self-compassion,
Which is mindfulness,
Common humanity,
And self-kindness,
They can be applied anytime,
Anywhere,
During any stressful situation or challenging moment.
It becomes our go-to way of responding to the difficulties in life in a really skillful,
Wise,
And caring way.
So let's begin.
Let's start here with the simple invitation to arrive here in this moment,
To land here very lightly and gently within the landscape of our body.
Let's invite our body to come to some degree of stillness.
Finding somewhere on the body where our hands can rest and then we can feel that sense of connection.
It's like we're saying,
I see you by bringing awareness to that physical touch,
Saying hello to our beingness.
It might also be very helpful to bring awareness to the breath and just noticing the breath in the body.
If we feel inclined to adjust the breath for a few cycles in doing so,
Offering a more easeful breath.
And now let's take a moment to reflect on our day and if this is the morning and there hasn't,
Not much has happened in this moment or so far today,
Then we can think back on our previous days.
But this is midway point in the day or in the evening when we're practicing this.
Most likely there's something that occurred today that felt stressful.
That really demanded our attention and caused us to feel somewhat stretched,
Somewhat taxed.
If there is a number of things that have happened,
Just go with the first one that comes to mind as long as it feels workable in this moment.
It's not too overwhelming,
Too stressful.
This situation may involve someone else,
It may not.
It may be related to a particular situation or circumstance or it may not.
It might even just be a lingering mood,
A feeling about it,
Feeling out of sorts.
So see if you can land on something that is bringing you discomfort in this moment.
And then noticing how it's coming to life in the body.
It's important to recognize how we can define and label an unpleasant experience.
How do we know something is uncomfortable or when we're feeling stressed?
Are there any patterns of tension,
Of tightness,
Constriction?
And as we start to feel the physical effects of this stressful experience,
Let's take a moment to acknowledge that this is difficult.
Bringing awareness to whatever's happening in us,
Whether it's challenging or easeful,
Is the practice of mindfulness.
Actually knowing what is happening for us.
So we can even just simply relate to whatever's happening for us in this difficult experience by simply saying,
Oh man,
This is uncomfortable.
This is painful,
This hurts.
This is stressful.
Now,
We can broaden our awareness and broaden this experience to recognizing that we're not alone in it.
This is a shared common humanity,
A very important element of self-compassion,
Which we can tend to feel isolated in our suffering,
Thinking that other people can handle things better.
So what's really important in this step is to acknowledge that life is difficult for everyone.
And really whatever we're experiencing is a part of being human.
It's a part of our shared human experience.
So maybe we can just remind ourselves that we're not alone in this.
And that everyone goes through similar experiences,
Has similar emotions that arise under these causes and conditions that we're currently experiencing.
And maybe our heart can open to the fact that this is how it feels when people are in pain.
Are struggling.
Now,
The last step of this practice and perhaps the most important step and most challenging for us to practice that goes against our conditioning is to be fiercely kind to ourselves.
So maybe taking this opportunity to remind yourself to be kind to yourself.
One way that we can exercise this quality of self-kindness is to imagine what we would say to someone else that was going through this situation or something similar.
Someone else that was struggling,
Someone maybe we care about.
What would we say to them as a way to offer comfort,
To soothe and nurture them?
Maybe we would remind them that it's not their fault and that they're doing the best they can.
Maybe we would remind them that their intentions were well and that they're a good person.
They meant well.
Maybe we would say,
It's gonna be okay.
It's okay.
And it's also okay to feel this way.
Of course you feel this way.
Another way that we can get in touch with this quality of self-kindness is to simply ask ourselves,
If we could receive a message that would soothe our hearts in this moment,
What would that be?
What do we need to hear being whispered into our ear right now?
What wisdom do we need to be bestowed upon us?
Maybe we need to hear that we're accepted just as we are.
We can even say that in a phrase,
May I be accepted just as I am.
Or may I begin to accept myself just as I am.
Maybe we need to hear that forgiveness is necessary in this moment.
And may I forgive myself remembering that I'm doing the best I can and yet I'm not perfect.
Maybe we need to hear that we're enough and we're valued just as we are,
Even within all our flaws and imperfections.
So let's take a few moments to intentionally offer ourselves kindness.
Maybe placing a hand on our heart or heart space or somewhere in the core of our body,
Being on the receiving end of that kindness.
And repeating whatever words or phrases that embody this quality slowly,
Intentionally,
In the friendliest tone possible towards ourselves.
Saying it at least a few times over.
Really taking it in.
Maybe noticing how it reverberates through our body,
Kind of creating an effect of ease.
It's like that rippling effect of ease washing over us.
Feeling soothed by it.
Even if it's just for a moment in time.
Now let's end this practice with greeting ourselves with a smile.
We never wanna estimate the power of a smile,
Helping us hold things very lightly,
Caringly,
Lovingly.
And when the bell rings,
Let's shift our attention to the heart space.
To the sound of the bell ringing.
And let it rest there.
Abiding more in this space of awareness of simply being here.
Letting go of any other thoughts or reflections on this exercise.
And once again,
This invitation to land here now.
And that being an act of care.
So thank you,
Dear friend.
May we continue on this journey of self-compassion,
Of mindfulness,
Of self-kindness.
And may it be like a beacon of light that soothes and brings goodness into the world.
Caring for all beings.
So thank you.
