Mindful Self Compassion - Loving Kindness For Ourselves

Loving Kindness for Ourselves is a core Mindful Self Compassion meditation. The practice invites us to first pause and consider the words of loving kindness that we most long to hear, and then as best we can offering ourselves these very words, allowing ourselves to receive a loving gesture of self compassion.

Transcript

My name is Christine Grace McMulcan and it is my honor to offer you a mindful self-compassion core meditation,

Loving-kindness for ourselves.

Within this meditation,

The intention is to offer ourselves a word,

Phrase,

Or phrases,

Words of loving-kindness and compassion,

Words that we need to hear,

Words that we long to hear.

So I invite you to take a few moments to consider what those words of loving-kindness might be for you,

Perhaps asking yourself,

What words of kindness and compassion do I need to hear in this moment?

Please find a comfortable position,

Either sitting or lying down.

Let your eyes close,

Fully or partially,

And take a few deep breaths to settle into your body and into the present moment,

Putting your hand over your heart or wherever it is comforting and soothing,

As a reminder to bring not only awareness,

But loving awareness to your experience and to yourself.

Feeling your breath move in your body wherever you notice it most easily,

Feeling the gentle rhythm of your breathing,

And when your attention wanders,

Noticing the gentle movement of your breath once again,

Now releasing the focus on your breath,

Allowing the breath to slip into the background of your awareness,

And beginning to offer yourself the word,

Phrase,

Or phrases of loving-kindness and compassion that are most meaningful to you,

Repeating the words over and over,

Letting them encircle you,

Surrounding yourself with words of love and compassion.

If it feels right,

Absorbing the words,

Letting them fill your being,

Allowing the words to resonate in every cell of your body,

Nothing to do,

Nowhere to go,

Just bathing yourself with kind words,

Soaking them up,

Words that you need to hear.

And whenever you notice that your mind has wandered,

You can refresh your aim by offering yourself soothing touch,

Or just by feeling the sensations in your body,

Coming home to your own body,

And then offering yourself the words,

Coming home to kindness,

Finally releasing the phrases and resting quietly in your own body.

And when you're ready,

And in your own time,

Slowly and gently opening your eyes.

Reviews

Peaceful, supportive, a basic and very powerful practice in mindful self compassion. Christine is a gifted meditation/mindful self-compassion teacher.