Self-Compassion Meditation

This is a short practice inspired by the work of Kristin Neff, a pioneer of self-compassion. This practice allows us to hold ourselves in love, comforting ourselves in the pain and guiding our growth and flourishing. Practicing self-compassion is not easy, but it will give us the tools to heal and love ourselves unconditionally. This is a beautiful practice that helps you find comfort and ease in difficult times. With love, Elaine

Transcript

Let's begin by finding a comfortable position,

Relaxing the shoulders,

Relaxing the body,

And perhaps relaxing the muscles of our face that may hold some tension.

Relaxing our eyes,

Or maintaining a low gaze,

We begin to connect with the breath,

Giving ourselves this moment as a gift,

A very precious gift.

Going in,

Now try to recall a challenge you're facing,

Something that doesn't bring you suffering,

But that brings you a sense of discomfort.

Starting to take care of yourself first,

Not recalling something extremely painful,

But something like a five or a six in a scale of one to ten.

Maybe you're having stress with your work or school,

Difficulties with your relationships,

Too much to do,

Difficult communications,

Or maybe you're worried about something that might happen in the future.

Get in touch with the situation,

Asking yourself what is going on,

What happened,

Or what might happen.

Next,

We are going to repeat a series of phrases that are designed to help us bring self-compassion to the present moment.

Repeating to yourself,

This is really hard right now.

I am struggling.

By saying these words,

We're bringing mindful awareness to the fact that suffering is present.

This is hard right now.

I am struggling.

Continuing on,

We are remembering that it is normal to feel that way.

Then we can say,

Suffering is a part of life.

This is a part of being a human.

Suffering is a part of life.

This situation is a part of being human.

Finally,

We rest in compassion by saying,

May I be kind to myself in this moment.

May I be kind to myself in this moment.

I invite you to put your hands on your heart if that is something that feels comfortable to you,

And repeat those words with intention.

May I be kind to myself in this moment.

Rest in your hands back somewhere comfortably,

And sitting with the intention of kindness,

Letting it flow through our bodies,

Feel the warmth of your hands.

May I be kind to myself in all situations.

Allowing any sensations to be just as they are,

Allowing yourself to be just as you are in this moment.

Reviews

Thank you very much 🙏

🧡🧡🧡🧡
Thank you for a calming practice
Eb

🙏🏼

This put my problem in perspective and eased judgements I had not even recognized.

How lovely. Thank you 🙏

Thank you with love and light 🙏🏻

Wonderful meditation to connect to the present with compassion and acceptance. Your voice is a comfort, too, Elaine. Namaste.