Welcome,
Thank you for being here.
This is going to be a practice of tender self-compassion and let me share a few things before we start.
When we are having a hard time with anything,
It is already difficult to be experiencing what is here now and on top of that we judge it in some way,
Get mad at ourselves for feeling the way we feel,
We fight it in some way and that only intensifies what is here.
So how to actually bring a compassionate tender presence to what is here so that we can hold that with more ease and clarity?
This is the guiding question of this practice.
It invites tenderness,
A compassionate companionship toward whatever difficulty might be alive in you right now.
So with that,
Let us arrive here into our practice more fully,
Finding a comfortable posture that supports you to bring ease into your body and also sitting upright with a sense of elegance in your posture,
Making any adjustments you need to land in that comfortable posture.
Connecting to your breath,
We're going to take a few rounds of soft gentle breaths,
Inhaling through the nose gently,
Exhaling through the nose or the mouth and let us connect with that flow of the out-breath as a soft and gentle wave,
A wave that is inviting softness and gentleness and perhaps bringing an inner smile into your face.
As you let go a little through the out-breath,
Inviting that sense of an inner smile soft,
Receptive,
Gentle,
Letting that inner smile show up on your lips,
Maybe stretching the edges of the lips a little bit,
Bringing that inner smile also to the area in between the eyes,
Between the eyebrows and let it spread into your eyes,
Taking a few moments to settle here.
Now bring to mind a situation that's been causing you some discomfort or challenge,
Something that's present and also workable,
Not something that can be overwhelming.
It might be a moment you regret,
A difficult conversation with someone you care about,
A wish that hasn't been fulfilled or a feeling you've been caught in.
Allow the situation to come to mind,
What it awakens in you,
Staying connected to your breath,
What are you noticing,
What are you feeling?
Staying close to the sensations in your body,
The felt experience,
Rather than drifting into the story or the mental narrative around it.
How are you experiencing this as physical sensations in your body?
Every healing practice begins with mindful presence,
Allowing what is here to be exactly as it is,
Free of judgment.
We're going to experiment with different phrases so that you can recognize what is here.
So try saying to yourself silently or out loud,
This is hard to feel.
This moment is uncomfortable.
This is not easy.
Letting the words land and feel the resonance inside of you.
This is hard to feel.
This moment is uncomfortable.
This isn't easy.
An intentional,
Soft,
Gentle breath here.
And now remembering that you are not alone in this.
You are not the only one who knows pain or difficulty.
This too belongs to the vast range of human experience.
Try saying to yourself,
Feeling emotions like this is part of being human.
There's nothing wrong with me for feeling this way.
I am not the only one.
Breathe through these words,
Feeling the resonance inside of you.
Feeling emotions like this is part of being human.
There's nothing wrong with me for feeling this way.
I am not the only one.
One gentle,
Slow,
Intentional breath.
Now gently,
If it's comfortable for you,
Placing your hands over your heart.
Or you might want to cradle your face.
And for a moment,
Feel the warmth of your own touch.
And ask yourself,
What do I most need to hear right now?
How can I meet what is here with tenderness?
You can try saying to yourself,
I'm doing the best I can.
This shall pass too.
If it helps,
Imagine a dear friend in a similar situation.
What words would you offer them?
And what if you try sharing the same kindness,
The same words to yourself?
Staying here for a few breaths,
Feeling the resonance of these words,
Breathing gently.
Allowing this tender,
Compassionate presence to fill your whole being.
And arriving at the end of our practice,
Taking a moment to open gently to the surroundings,
Perhaps through the sounds,
Through the sense of touch.
Taking a moment to appreciate yourself for showing up.
Thank you so much for sharing this practice with me.
I wish you well.
