Hello and welcome everyone.
This is Laura of Approachable Asana.
Thank you so much for joining today's self-compassion meditation.
It's really important that we begin with a sense of love and kindness towards ourself before we can ever generate that loving kindness to send out to the world.
We are typically our own worst critics.
That inner heckler makes us feel bad about ourselves.
So let's try to send some love inward to foster some compassion for ourselves so that we can send it onward to others who may need it.
With this practice,
We will think of a situation and allow the emotions to be present.
We will use the feelings associated with this situation to help us soften and soothe and allow things to be.
Let's go ahead and find a comfortable position.
You can do this practice seated or even lying down.
Allow your eyes to close or your gaze to soften and begin with three relaxing breaths.
You might want to inhale through the nose and exhale with a sigh,
Letting everything go,
Letting everything just soften and release a little bit.
Maybe you place your hand over your heart for a few moments,
Feel that sense of loving kindness from your touch,
And then allow yourself to think of a difficult situation that you are in right now.
Maybe it is stress with a loved one or coworker,
Perhaps a health issue or some other situation going on in your life right now.
Choose something that is not trivial but not overwhelmingly difficult.
Now begin to visualize this situation.
Who is around you?
What's being said?
As you visualize the situation,
See if you can name the emotion that is present.
Repeat that emotion very softly and gently to yourself.
Be understanding with yourself.
Treat yourself as if you are validating a friend in what they are feeling.
Perhaps you're saying that is sadness,
That is fear,
Whatever emotion that is attached to your situation.
Now allow your awareness to expand outward to your entire body.
As you think about this difficult situation,
Once again,
Scan your body.
Notice where you feel this most,
Beginning at the crown of your head.
Scan your body from head to toe,
Stopping where you notice just a little bit of tension or discomfort.
Allow your attention to settle on a single location where your body feels this emotion most strongly.
Allow your awareness to settle in this space.
Now let's begin to soften in to that area of our body.
Allow the muscles to feel relaxed and soft,
As if they're being warmed or gently massaged.
You may want to repeat the word soft quietly to yourself and be aware that you're not trying to make this feeling go away,
But rather let it soften around the edges.
Soften in to that emotion,
Soften in to that area of the body.
Next,
I invite you to soothe yourself.
Soothe yourself for this struggle.
Perhaps you once again,
Place your hand over your heart.
Notice your body breathing.
Perhaps some kind words come up in your mind to help soothe yourself in this manner.
Maybe you tell yourself,
I'm sorry this is difficult right now.
You may also want to place your hand over that physical part of your body that feels the emotion.
You can also silently repeat kind words to yourself or repeat the word soothe.
Allow your breath to just breathe you as you soothe yourself for this struggle.
Next,
We are going to allow this discomfort to be here.
Let the discomfort be as it is.
Let it come and go as it pleases without trying to force it away.
Treat it like a guest in your home.
You can silently repeat allow,
Allowing the emotions and discomfort to be here and just notice the sensations that arise.
You can next repeat all three words to yourself.
Soften,
Soothe,
Allow.
Soften,
Soothe,
Allow.
Soften,
Soothe,
Allow.
Repeating these words as a mantra to remind yourself to be tender towards this difficult situation.
If you find that this is too uncomfortable,
Bring your awareness back to your breath,
Focusing on the inhale,
Focusing on the exhale.
Soften,
Soothe,
Allow.
Notice any sensations,
Notice any emotions.
Notice your body,
Notice your breath.
You may once again,
Place your hand over your heart,
Sending kindness and love and compassion inward.
When you feel ready,
You can go ahead and slowly open your eyes.
Maybe wiggle your fingers and toes and bring your awareness back into the world around you.
Please take care and be well.
