As we begin this guided self-compassion practice,
Let's take a moment to connect with the heart,
Mind,
And body.
Ground yourself by resting your attention on the breath.
Allow yourself to let go.
Let go of any tension or stress being held in the body.
You can invite calm and peace into the body through each breath.
Let your heart center soften and be at ease.
Taking a moment like this to be still and to develop greater awareness is in itself an act of self-compassion.
Throughout our time together,
Know that you can return to the breath as an anchor again and again.
It is through the continuity and stability of your awareness that you open your heart and mind and strengthen your capacity to care for the whole range of human experience.
From joy to despair,
Awareness supports you to look deeply and to understand and have compassion for both yourself and others.
At times,
Of course,
The gift of your awareness can feel like a curse.
When your feelings come into focus,
You're vulnerable to losing contact with the present moment's experience and getting swept up into a sea of thoughts,
Physical sensations,
And emotions.
Freedom from being overtaken by our thoughts,
Feelings,
And sensations does not exist outside of ourselves.
It is available in every moment.
Freedom is possible with each thoughtful breath.
Whatever story,
Judgment,
Or limiting belief that you might be holding onto about yourself,
Can you let that go as much as you can,
Just for now?
You are doing the best that you can.
Fortunately,
Your awareness is never too far away.
It will be there when you're willing to be still and willing to face that which you wish to be free from.
Awareness is present when we try and observe whatever arises.
And you can encourage yourself to bear witness with a loving,
Gentle,
Open heart.
Awareness helps you see and accept this is how it is,
Just for now.
If needed,
You can also reflect,
I am safe.
I can be with this.
You can self-reassure at any time.
We can reflect,
My experience is simply nature unfolding.
My experience is due to so many causes and conditions.
My suffering is temporary and a part of nature.
Therefore,
My experience is not personal.
It is not who I am.
I am doing the best that I can.
I just want to be safe and secure.
I just want to love and be loved.
Take a moment to check in once again with the heart,
Mind and body.
And without judgment,
We inquire,
Is the heart open?
Is the mind aware?
Is the body relaxed?
Is the breath full?
Know that you have the capacity to calm the mind and body.
You have the capacity to free the heart from hardening from self-judgment.
At times,
Again,
This may require extra care and for us to reflect,
I am safe.
I can be with this.
Take a moment to see yourself through the loving lens of compassion.
We all bear the seeds of love and compassion.
Connect with your inner wisdom and goodness.
Often there is a tenderness that lies just past the shadow of our guilt and shame,
And it is the wholesome desire to be good.
To highlight this,
You may want to reflect.
I just want to be a good person.
I just want my speech and actions to be skillful and of benefit.
As we wind down this practice,
Please remember you did the best that you could.
Caring for yourself in this way will help you care for others.
May the benefit of your practice,
May your efforts to imbue the heart,
Mind and body with compassion.
May it support the care,
Freedom and happiness of all beings everywhere.
And may your efforts make it so.
