Welcome to today's meditation on Self-Compassion.
So let us begin by getting comfortable,
Relaxing into your space,
Adjusting your posture as much as you need to,
So that you are comfortable yet alert.
If you haven't already done so,
Close over your eyes and relax.
Relax your shoulders,
Soften your jaw and let go of any obvious tension in your body.
Take a couple of deep,
Full inhales and exhale fully,
Releasing all of the old air from your lungs.
Inhale fresh oxygen and exhale fully.
Do that a few more times,
Focusing your awareness on each breath,
And we will use our breath as an anchor to your awareness,
Pulling your awareness again and again to the experience of breathing.
As you inhale,
Allow your awareness to follow your breath moving into the body With each exhale,
Allow your body to relax.
Inhale awareness,
Exhale relaxation.
As you inhale,
Feel the air coming in through your nostrils,
Your nose,
Your throat,
Your chest,
Your lungs.
And as you exhale,
Soften your body.
Soften your muscles while maintaining a straight spine.
And as you watch your breath,
Notice any sensations in your body.
If you find your mind wandering,
Simply notice that it has wandered and let those thoughts go,
Gently bringing your mind back to the breath.
From this state of relaxation and openness,
Let us focus on self-compassion.
First,
Bring to mind something you've been criticizing yourself for lately.
Choose just one thing,
One aspect of yourself that you are critical of.
Maybe it's a mistake you've made or some inadequacy you are judging yourself for.
Whatever it is,
Bring this thing to mind and notice how it feels to criticize yourself.
Notice any sensations you are feeling as you focus on this mistake or inadequacy.
Notice what emotions you are feeling in your body and instead of resisting the emotion,
Just observe it.
Continue to breathe with awareness and bring attention to how it feels when you are critical of yourself.
Inhale and exhale,
Coming more and more aware of the feelings arising in your body.
If you find yourself being taken away by thoughts,
Simply notice it and bring your awareness back to the body,
To the sensations in the body.
When you focus on self-criticism,
If it feels natural for you,
Take your hand and place it gently over your heart in a comforting manner as you breathe in and out.
See if you can sense your heart right now and now let us repeat some phrases that will help you feel compassion towards yourself and as you silently repeat these phrases,
Allow yourself to just let go of the self-criticism,
Filling yourself with self-compassion and notice the sensations in your body as you repeat these comforting words.
May I be safe.
May I be peaceful.
May I be gentle and compassionate with myself.
May I allow myself to be as I am.
If your hand is covering your heart,
Become aware of the warmth of your hand.
Notice the sensations in your body and notice how you feel as you repeat these words.
May I be safe.
May I be peaceful.
May I be gentle and compassionate with myself.
May I allow myself to be as I am.
As you repeat these phrases,
Really connect to the meaning of each phrase and the feeling that arises in your body.
If you get distracted,
Gently return to repeating these phrases.
May I be safe.
May I be peaceful.
May I be gentle and compassionate with myself.
May I allow myself to be as I am.
Observe your body.
Observe any sensations you feel and bring kindness and acceptance to all.
Give yourself the same kindness you would extend to a friend in need and repeat May I be safe.
May I be peaceful.
May I be gentle and compassionate with myself.
May I allow myself to be as I am.
Continue to repeat these words silently to yourself feeling the warmth of the words within your body.
May I be safe.
May I be peaceful.
May I be gentle and compassionate with myself.
May I allow myself to be as I am.
Gently breathe as you become more aware of how it feels to be more compassionate towards yourself.
Take a moment and appreciate the feelings you are experiencing.
Now I invite you to deepen your breath and bring your awareness to your whole body.
Feel the environment around you.
Notice the sound of my voice.
Notice your presence.
My presence.
Our presence.
And taking as much time as you want when you are ready you can slowly open your eyes.
