Welcome to your meditation.
For so many of us,
One of the hardest things to practice in our lives is true self-compassion.
It might be so easy for us to give others the benefit of the doubt.
Or remember that they are human and can make mistakes.
But when it comes to remembering that we too deserve kindness and compassion.
It can often fall to the wayside.
This is a practice to remind ourselves that self-compassion isn't an afterthought.
But actually a necessary practice in our lives for balance and peace.
Compassion is different than pity.
Sympathy or even empathy.
We aren't here to get wrapped up in past feelings.
We aren't here to bypass anything and pretend like it doesn't exist.
And we aren't here to feel sorry for ourselves.
Compassion is the wisest of responses to suffering and our experiences.
Self-compassion has three parts.
The first is noticing things as they are.
Then we feel what's there.
Without becoming it or getting overwhelmed by it.
And then we respond to ourselves with kindness.
Self-compassion is an active choice.
And by practicing compassion towards ourselves,
We have an opportunity to step into a wiser version of ourselves as we continue to move through life.
Just imagine.
How much more enjoyable life can be if we aren't constantly being hard on ourselves.
And if we actually extend care towards ourselves more often.
Ah,
Maybe you feel a little bit lighter already.
That's what we're here for today.
Let's find a comfortable place to sit for our meditation.
And close your eyes if that feels good for you.
Let's start by resetting in this moment.
Letting go of the past.
Even things that happened five minutes ago.
So,
I invite you to shake your hands as if you can flick the energy that you no longer want to carry off of your body.
Maybe shake your shoulders or even stand up for a moment and bounce up and down.
Shake as though you are shaking off everything that you have carried into this moment up until now.
We are arriving here and now.
Letting everything else go.
If more shaking feels good to you,
Keep moving until that feels complete.
And when you're ready to release the movement.
Take a deep breath all the way in,
The deepest breath you've taken all day.
And sigh your breath all the way out.
Begin to settle into this moment when you're ready.
Maybe noticing a shift in your energy.
Or maybe some tingling sensations from the movement.
Maybe you start to lean back in your chair,
So your body is supported.
A reminder that you are held in this moment.
Even though self-compassion is a practice with yourself.
It can also be done in community.
You are not alone.
You have arrived.
Let's practice together.
Start to breathe deeply as you begin to relax your body a bit more.
I used to work with an energy healer,
Ali.
Would end every session together by reminding me that I am loved,
Just because I am.
Just because we exist.
We are deserving of love.
Of kindness and compassion.
We can't always control receiving these things from outside of ourselves.
But it's always available to us to receive from ourselves.
If we're willing to step away from the past,
Or a pattern of beating ourselves up over every little decision.
And start to sit gently in the present moment.
With who we are.
Right this very second.
Begin to step into this moment even more.
And set aside any reasons that you might want to withhold compassion from yourself.
So that you can give your humanness space to breathe.
Compassion doesn't require fixing anything.
Sometimes simply being present.
Is the most compassionate response.
So take a moment to set an intention.
To be present for yourself.
Begin to imagine yourself in this moment.
As though you are sitting face to face with who you are today.
Maybe you can even picture a soft smile on your face as you look at yourself.
Maybe you place a hand over your heart.
And with everything you've been through.
Everything you've chosen.
Every twist and turn life has thrown your way.
Just notice how you are today.
No judgment or expectations needed.
No need to get wrapped up in any stories or how things could be different.
Just notice how you are.
And what's there.
Now,
Allow yourself to name any emotions or feelings.
That go along with life lately.
Be honest with yourself.
And again,
Try not to get wrapped up in the why.
Simply recognize.
What's been there.
Maybe you picture giving yourself a hug in your mind.
Or if you'd like to wrap your arms around yourself right now,
You can.
And now gently say to yourself.
I am here.
I see you.
I love you and I'm paying attention to how you've been feeling lately.
Even when things have been hard.
You are doing great.
You are choosing to be kind to yourself right now.
And that matters.
You are deserving of love,
Just because you are.
I promise to be kinder to you and your humanness.
Give yourself one more little squeeze in this hug.
Relax your arms down if you are hugging yourself physically.
And sit up nice and tall.
Allow the image of yourself to fade into the background of your mind.
And simply be here.
In your own body.
In this moment.
Feel yourself sitting here.
Place a hand over your heart if that feels right for you.
And say to yourself.
May I be kind to myself.
May I accept myself just as I am in this moment.
May I remember that I am human.
May I meet myself with patience.
Kindness and love.
And again.
May I be kind to myself.
May I accept myself just as I am in this moment.
May I remember that I am human.
May I meet myself with patience,
Kindness,
And love.
One last time to seal it in.
May I be kind to myself.
May I accept myself just as I am in this moment.
May I remember that I am human.
May I meet myself with patience,
Kindness,
And love.
And love.
Take a deep breath in.
And a long slow exhale out.
And remember,
There are no prerequisites for love.
And there are no things that need to be solved when it comes to self-compassion.
It's simply a practice of being kinder to yourself through what is.
And allowing yourself to be seen.
And your emotions to be felt.
Without judgment.
Keep coming back to this practice as often as you need.
The world can certainly use more kindness and compassion.
And our individual worlds can certainly use the same.
When you feel ready.
I invite you to open your eyes.
And maybe let yourself smile gently.
Move forward into the rest of your day with a little more understanding towards yourself.
And keep leaning into the practice of self-compassion towards the human that you are.
Thank you for taking this time to share this meditation with me today.
And I can't wait to practice with you again soon.
