Welcome to Community Mindfulness Project's six-minute self-compassion break.
Inviting you to position yourself in such a way that you feel grounded and supported physically.
Perhaps that's with both your feet on the floor or just having a sense of balance in your posture.
Bringing attention down into the body,
Sensing into that groundedness and connectedness with whatever is beneath you.
Now bringing a sense of dignity into this moment of care for ourselves,
Maybe by sitting up tall and raising the sternum and letting the shoulder blades slide down the back a little.
And sensing into this posture for a moment.
Maybe it's a posture that offers a sense of strength and vulnerability at the same time.
And just noticing what it's like to be here,
Present for yourself in this moment.
Now if you like,
Placing one hand on the heart and the other on top of that one.
And taking a moment to sense into what it feels like to offer yourself this gesture of compassion.
And sensing into what it feels like to receive this compassion.
Now at your own pace,
Taking three deep belly expanding breaths,
Paying close attention to what it feels like to breathe this deeply.
Now inviting you to extend to yourself a wish for your own well-being.
If you're experiencing challenge in your life,
Anything from the way you judge yourself to illness or loss,
Offering a wish for an end to that suffering.
Some phrases might be,
May I be free from suffering?
May I be free from inner and outer harm?
May I live with ease?
May I be at peace?
Offering yourself a phrase or some phrases of kindness and compassion.
And resting in that sense of caring for yourself.
May you and all beings everywhere without exception,
Know you are whole and good just as you are and worthy of care and compassion.
