Hello,
And welcome to the Daily Insight.
My name is Elisha Goldstein,
And today's meditation focuses on a four-step self-compassion practice called SAFE to soothe difficult emotions and uncover happiness.
So beginning by getting in a comfortable position,
Either seated or lying down,
Something with a straight spine to allow for a nice breathing.
And just taking a couple deep breaths in through the nose,
Out through the mouth,
Just this opportunity of releasing from the space you just came from into this moment right now.
And bringing awareness into your body.
And being aware if there is any difficult emotion or feeling present,
Whether it's a feeling of sadness or anxiety,
Grief or anger,
Shame,
Or maybe just some stress or tension that's there.
Taking a moment to gently bring awareness into this area of your body,
Seeing if you can soften the sensations around it.
If it helps you might say to yourself,
Breathing in,
I'm aware of this vulnerability or this feeling or this sensation.
Breathing out,
Softening.
Knowing that as we're doing this,
We're not really striving to change this feeling or make it any different.
We're just allowing and letting be.
Acceptance of the feelings that are here doesn't imply that we're okay with them or want them to be here.
It's just simply acknowledging the reality of their existence.
Breathing in,
Just having an awareness of what's here,
Physically,
Emotionally,
Mentally.
Breathing out and just allowing and letting be.
Breathing out and just allowing.
Now taking this moment to deepen awareness into the feeling that's here with a kind and warm attention.
You might do this by putting your hand on your heart or both hands on your heart or wherever you feel the sensation in your body,
The feeling in your body.
This applies love or kindness to the feeling that's here,
To yourself.
Sensing the experience of applying this warmth towards yourself in this moment,
Soft body,
A sense of allowing,
Feeling into the emotion that's here,
The feeling that's here with this kind,
Warm attention.
And seeing if you can ask the question,
What is it that I need right now?
Is it to feel safe and protected?
Is it to feel loved and cared for?
Is it just to be more at ease?
Maybe feel a sense of belonging.
Listen to what you're needing,
Making it personal to whatever your needs are and turning towards yourself and sending those kind intentions towards yourself.
May I feel loved?
May I feel safe and protected from both inner and outer harm?
May I accept myself just as I am?
May I live with greater ease in my life,
Whatever it is,
Sending those kind intentions,
Those friendly wishes inward.
You can use your breath dipping underneath the words,
Breathing in whatever it is that you're needing,
Breathing out,
Allowing and letting be.
And knowing that whatever the vulnerability is that's here or whatever the feeling is that's here,
It's important to know that you're not alone.
So now taking this opportunity to make that realization real and imagining all the other people who struggle with the same feeling of vulnerability or the same feeling of holding and wishing them all the same intentions or wishes or prayers that you wished for yourself.
You might say,
Picturing them in your mind,
May we all feel loved.
May we all feel a sense of safety and security expanding those intentions outward.
May we all feel that sense of belonging.
May we all learn to accept ourselves just as we are.
Dancing into the connection that's here,
The common humanity.
And taking this entire experience into your heart,
Acknowledging and feeling the loving presence that's here,
The loving presence that is you and always has been.
In a moment,
You'll hear the sound of a bell.
That'll be the end of this practice,
But taking this final moment of deep appreciation for yourself,
For taking the time out of all your daily busy-ness for your own health and well-being.
This is an act of great love.
Acknowledging yourself for taking this time.
