Welcome to Self Compassion,
A meditation with Cindy Walkweiss.
This is offered as a practice to foster self-acceptance,
A welcoming in of ourselves just as we are in this present moment.
The human experience is not meant to be perfect.
It is actually messy.
And when we recognize this truth,
A heavy weight may be lifted off of us.
So let us come to experience the experience of self-compassion.
Settling in to a wakeful and comfortable posture,
Fully supporting your body,
Closing your eyes or lowering them in a soft gaze.
Note that I will pause for periods of time to give you the chance to settle in a bit more deeply.
Notice that you have arrived at this moment and are aware of the body breathing and sitting.
Being human is not about perfection.
It is about love and compassion towards ourself and others.
Beginning to notice what is arising within you with kindness and open curiosity.
Become aware of what it feels like to pause,
To stay here in this space,
Welcoming yourself to this practice of kindness,
Following your breath as it flows in and out,
Aware of belly gently rising on the inhalation and receding on the exhalation,
Or perhaps sensing the breath leaving the nostrils,
Warmer air leaving,
Gentle awareness of breathing,
Inviting your attention to be like a butterfly settling on a flower.
As you sit,
You may notice the arising of thoughts,
No need to judge them as good,
Bad,
Or neutral,
Allowing them to arise and pass by like the clouds traveling in a breezy sky.
You are the wide expanse of sky and thoughts are the clouds,
Some dark and stormy,
Some light and wispy,
Others fluffy,
Always shifting,
Always changing form.
So taking some time to just sit,
Breathing,
Inviting thoughts to float right on by.
Know that the breath is an anchor to the present moment,
Sensing into the breath,
Returning home to your true nature.
Attempting now to become aware of feelings,
Acknowledging any that arise.
All feelings are acceptable,
Bringing your attention to include body sensations as well,
Perhaps tingling,
Coolness,
Warmth,
Tension,
Or discomfort,
Relaxation,
And peace.
If there is an intense sensation arising or feeling,
Note its location.
Does it have a shape,
A texture,
A color?
And allow curiosity to explore what is arising here in this moment.
What location in your body holds these sensations?
You may have several sensations arising at once.
Be curious and lightly notice with care and gentleness,
Perhaps placing your hand on your heart with kindness,
Allowing the awareness to welcome what arises in this moment.
Breathing,
Allowing it all,
Tuning into your body now as a whole,
Sitting,
Breathing,
Sensing body,
Mind,
Heart,
Just being,
Returning your awareness to the breath as an anchor to this moment and become fully present for the next several breaths,
Remembering this place of awareness and self-compassion that it is always available to you because it already exists within you.
Breath flowing in,
Breath flowing out,
Awareness resting on the waves of each breath.
And when you are ready,
Gently opening your eyes,
Sensing in to how you now feel,
Moving,
Stretching in a way that feels nourishing,
Softly noticing your surroundings as you re-engage kindly with your day.
Thank you for joining me.
Namaste.
