So in this practice,
We are going to offer ourselves compassion through words and touch,
Going through each of the three pillars of self-compassion.
So mindfulness is going to help us keep a balanced perspective.
Kindness is going to help to soothe any self-criticism.
And interconnectedness or common humanity is going to help us to shift out of any feelings of isolation or inadequacy.
So let's begin by adopting a posture that feels comfortable and that helps us to remain focused,
But also soft.
So you might be sitting in your regular meditation posture or you might want to lie down.
I'm just taking some moments to begin to bring our attention into the present.
So noticing what it feels like to be sitting or lying here in this posture,
In this moment.
Seeing if you can let go of any tension in your body,
In your mind.
Just allow yourself for these few moments to just really be here.
Now shifting your attention to your breath.
So seeing if you can breathe mindfully and direct your attention toward your heart.
So breathing mindfully into your heart.
Allowing the energy to flow into your heart area,
Activating the center of compassion that is your heart chakra.
Now bring to mind the situation that feels difficult.
So what happened,
What is happening,
Or maybe what you think might happen.
Just bringing that to mind.
And now say to yourself,
Either out loud or in your head,
This is a moment of suffering.
So we're acknowledging what is going on emotionally in the present moment,
But without judging that experience as good or bad.
This is a moment of suffering.
Taking some moments to notice what it feels like in your body,
In your mind,
In your heart to acknowledge this.
And our next statement is all people feel this.
All people feel this.
So here we are recognizing our common humanity with others.
Remembering that all people have difficult experiences,
Struggle,
Have weaknesses,
Make mistakes,
Experience pain.
We all have our stuff.
So whatever you're going through there are millions of others who can relate.
So using your pain not as something to make you feel more separated,
But in fact using pain as a unifier.
All people feel this.
Noticing what that feels like in your body to acknowledge this.
And now place one or two hands over your heart.
Feel the warmth of your hands and the gentle touch on your chest and say to yourself,
May I be kind to myself.
May I learn to accept myself as I am.
May I forgive myself.
May I trust myself.
Noticing what it feels like in your body to receive this kindness.
And for the remainder of the practice just simply resting in your own loving presence as you breathe mindfully into your heart.
Thank you for taking this time for yourself.
