Bring yourself into a comfortable position.
This might be seated or supported in some way by props,
Maybe a chair,
A pillow,
Or blanket.
Allow yourself to become still and take a moment to recognize the challenge,
The difficulty,
That you are experiencing.
Try to be aware of the situation without getting caught up in any explanations,
Any blaming,
Comparisons,
Or other stories your mind might create.
Whatever the situation is,
Note the difficulty of the experience,
Simply recognizing it as the difficulty that it is.
Then shift now to tune into the smooth steady waves of your breath.
Notice how the breath flows smoothly without getting stuck.
Your experience of each breath is temporary,
Just as your emotions are temporary and always shifting.
Just as we don't hold on to a particular breath,
We won't have each emotion forever either.
What you feel now is different than what you felt yesterday and will be different from how you feel tomorrow.
What you are experiencing is part of being human.
The thoughts,
The feelings,
Your current energy is all okay and normal.
It probably feels very personal to you and there are many others struggling with the same feelings you are.
You're not alone in your struggle.
Think about someone you care about and imagine that they are experiencing what you are experiencing.
What words of support would you offer to them?
What would your body language be like?
Imagine what compassion would look like if you were tending to the struggles of someone else going through the same thing.
Can you offer yourself that same loving kindness?
Directing those feelings of compassion toward yourself.
What words might you need to hear right now?
How might you shift your posture and body language to be kinder to yourself?
Notice any changes in your energy as you try this out.
Maybe feeling a sense of softness or relaxation emerging.
I invite you to place your hands over the center of your chest,
At your heart space,
Giving yourself a healing touch and repeating the following affirmations to yourself.
May I be safe and peaceful.
May I be kind to myself.
May I accept myself exactly as I am.
As you're ready,
Begin to gently move your body,
Taking this sense of compassion with you as you prepare to open your eyes,
Transitioning out of this meditation and back into your day.
Thank you for your presence and your practice.
