Hello everyone.
Today's meditation is about generating self-compassion.
We will begin and end with the bell.
The please set your attention and allow your focus to be on generating a mind of compassion.
To begin please take a minute or two and find a good way for the body to be.
Allowing yourself to settle into a posture that is both upright and comfortable.
Sometimes moving the body back and forth and side to side,
Allowing the body to find its its level is helpful.
At this time allow your eyes to gently close and the hands to relax in a position that feels comfortable and relaxed.
As we bring attention to the breath,
With each inhale lengthen the spine just slightly.
With each exhale let the rest of the body relax around the upright spine's position,
Sitting upright and aware.
Now take a few deep breaths,
Slow deep breaths,
Maybe two or three.
Then return the breath to its natural state with no attempt to control it.
Just allow it to be regular,
Natural.
Notice what it feels like sitting here in the meditative posture,
The sensations of the body on the cushion,
The hands together and the back straight.
While sitting here what thoughts arise and what physical feelings are present?
Take a moment and just be curious and investigate these these considerations.
What is most noticeable?
Are there areas that are comfortable,
Uncomfortable?
What about what's just neutral?
Now we will take a few minutes and starting with the scalp we'll let the awareness settle there.
When you do what do you sense?
Move on down the body paying attention for a moment at each place you notice and allowing that area to relax and then move on to the next part of the body until you reach the soles of your feet.
You you you you This is the number two.
Love and kindness is the first.
Appreciative joy and equanimity.
But coming back to compassion,
What thoughts are present?
What comes to your heart when you think of this?
When you think of compassion are they words,
Pictures,
Sensations,
Emotions?
Just take a look.
We will begin to offer ourselves these kind and compassionate phrases.
May I be safe.
May I be peaceful.
May I be kind to myself.
May I accept myself.
Just repeat these phrases to yourself and pay attention to what you notice.
And remember when the mind wanders and we find ourselves in fantasy or contemplation of something else don't get upset with yourself.
Be kind and gentle.
Maybe noted as wandering and simply return to the phrases.
No judgment.
Just remembering that this is what the mind does.
Sometimes it wanders.
As you meditate offering the phrases to ourselves.
Next consider focusing compassion on your mind.
Generating compassion for your mind and your mind states.
May I be safe.
May I be peaceful.
May I be kind to myself.
May I accept myself.
May I be peaceful.
Just continue repeating the phrases and contemplating this compassion towards your mind.
You Now continue offering the phrases to yourself.
But now let's consider focusing the compassion on your past experiences.
Areas that we may treat ourselves less than kind about.
Offering ourselves compassion to these past experiences can be very helpful to our mind to our heart.
Remembering the phrases.
May I be safe.
May I be peaceful.
May I be kind to myself.
May I accept myself.
You you you you you As a last consideration offer the phrases while thinking about yourself as a friend,
A lover,
Or a family member.
So taking that into consideration again repeat the phrases slowly and kindly to yourself.
May I be safe.
May I be peaceful.
May I be kind to myself.
May I accept myself.
You you you you you you can now let the phrases go and let's take this last moment we have together return our attention to the breath a natural anchor or if you have another anchor you choose to use return to that and just allow it to settle breathe comfortably and enjoy this moment this time you've taken for yourself to sit in peace you you and then whenever you're ready you can allow your eyes to open and your attention to return to your surroundings
