So finding a comfortable position,
Let's gently invite our self,
Our presence into sensing,
Sensing the breath or feeling your feet on the floor.
You may begin to explore if keeping your eyes closed or partially open will enable you to be more connected with yourself.
And then gently exploring what would be the topic you would like to reflect on for tonight.
When we practice mindful self-compassion,
Inviting some form of discomfort or some form of difficulties that we are facing in our life.
Is always welcome so that we can really sense and feel how the loving kindness melts our heart.
As you're choosing your topic,
The area of discomfort could be related to relationships or perhaps physical discomfort.
Anything that you may think of right now.
But then on the scale from one to ten,
Perhaps choosing the discomfort level of discomfort that is maybe three or four.
Just enough so you can feel it,
But not too much so that it overwhelms you.
And you may notice that your mind is bringing different scenarios or perhaps not even being able to find something specific and that's okay too.
And perhaps that could actually become a topic of reflection on discomfort.
Even as you're settling into the present moment,
Gently acknowledging that this although perhaps not so much,
It's still suffering.
Even though you know that there are difficulties that other people are going through.
Giving yourself permission that just for this moment,
This difficulty that you experience in your life is something you can focus on and acknowledge.
Yes that too is difficult.
And gently exploring the way how you can lean towards yourself.
So the deep inside you know that you are your best friend right now.
Giving yourself words that you are wanting to hear as well,
Acknowledgement.
I hear you.
Yes this is difficult.
Or just ouch.
And then coming to bringing your hand towards your chest or your belly or any other comforting soothing position.
Chest is a reminder of your own presence of warmth.
Letting that warmth of the hand,
Letting your heart melt a little.
And then gently coming with words of loving kindness.
Something that is going to give you an understanding and the feeling of warmth.
Also from the perspective of just hearing your own voice.
And such as may I feel safe and protected.
May I take good care of myself right now.
Your mind may begin to wander from time to time.
And go to different places and if you notice that gently bring it back.
Sensing the hand on your chest or your belly.
And letting again the words of loving kindness echo in your mind.
May I now feel safe and protected.
May I now take good care of myself.
And then just resting for a bit,
Bathing in your own comfort,
In your own kindness.
Knowing deeply in your heart that you're never alone.
Always there for yourself.
And then taking few deep breaths.
Perhaps even as you take a breath in and then you exhale releasing.
So give yourself space for coming back and getting ready to open your eyes.
