This self compassion practice is designed to give you a moment to simply feel what you're feeling.
Nothing more,
Nothing less.
Often we add labels and stories and meaning to our pain which really only magnifies it and makes it more painful.
We also tend to be quite hard on ourselves so in this moment you'll offer yourself some kindness.
We'll also explore changing our perspective a little.
So often it's our struggle and it's our pain that we feel sort of separates us from everyone but actually the truth is that it's our struggles and our pain and our troubles that really bind us all together and we can take comfort in that.
So we'll just begin by adopting a comfortable stable posture.
So you might be sitting on a cushion or on a chair or lying down.
So hopefully you're feeling comfortable and in a position that you can maintain for 10 or so minutes.
When you're ready just close your eyes and take three deep breaths.
And just bring awareness to your body.
How does it feel to be in your body?
Here,
Now.
This posture that you're in,
Either sitting or lying.
If it helps you can scan your body from head to toe and just notice what you,
What's more obvious.
You know if there's any particular areas that you feel maybe tightness or tension or warmth or just noticing whatever you notice in your body right now.
Sometimes we notice nothing and that's also fine.
And if it feels okay just shift your attention to the sensations of breathing.
Or if it's more comfortable you can continue to focus on body sensations or even just on my voice.
So whatever that,
Wherever that focus is,
Breath or body or sound,
Just hold that focus.
If your attention wanders to thought land as it tends to do,
Just gently guide it back to your chosen anchor.
Now move your attention to the difficult emotion that you're experiencing.
Why can that be felt most keenly in your body?
What does it feel like?
Do you notice any particular sensations around that emotion particular region of your body?
Just see what it feels like to accept the presence of this emotion.
Whether it's sadness or frustration,
Anger,
Jealousy,
Whatever it is just see how it feels to just welcome it.
You can imagine yourself easing into that area of your body where this emotion is felt.
Now I'll just invite you to offer some kindness toward yourself.
Knowing that you're experiencing this difficult emotion,
What would you say to a friend who was experiencing this?
How would you comfort them?
So it could be a thought or a wish,
An intention,
Some level of kindness directed from you to you.
And if it feels right you can just place a hand over your heart and breathe into it.
Imagine yourself receiving those kind loving wishes,
Wishes for you to be okay and feel okay.
Imagine love flowing from your heart to your whole body,
Including that area where you most feel that pain and that difficulty.
So that love could be a source of light,
You could see a white light or a pink light,
Whatever colour feels right to you.
So just imagining some sort of visual aspect of that love flowing from the heart to your whole body.
If you become distracted that's fine,
Just return your attention to that sense of love flowing through your body.
You might feel it as warmth or tingling or you might want to repeat a kind thought toward yourself.
So something like,
May I be well or may I be free from suffering.
So whatever feels right to you.
Now imagine others who like you are dealing with heavy emotions right now.
It could be people that you know or complete strangers that you've never met before around the world who just like you are struggling now.
They might be feeling really alone and really unhappy.
Just imagine that love that's flowing from your heart.
Imagine it flowing over to them too.
This fountain of love that originates within you.
Healing your own wounds and also healing others.
Now imagine that these friends or strangers,
Well hopefully they're friends now,
They're sending love to you too.
So your body is not only filling with the light of your own love but it's filling with the light of the love of other people who also wish you well.
Breathe that in.
Feel it flowing through your body.
If it helps you can say the word love to yourself.
Again you can visualise that love flowing as a source of light through your entire body.
You're not alone.
In this difficult moment,
The experience that you're having it will be.
So just moving from that sensation or imagery of love flowing from you to yourself and to others and also of you receiving that love.
Just moving back to those kind intentions towards yourself.
So maybe that phrase may I be well,
May I be free from suffering or any other phrase that you feel is comforting.
Now just again doing that scan through your body from head to toe.
Just noting how you feel in the position that you're in and if there are any particular areas that are more noticeable than others.
As we bring this practice to a close I'd just like to thank you for taking the time to comfort yourself and I just invite you to set that intention of simply loving,
Accepting and taking care of yourself today.
