This is a mindfulness meditation on self-compassion,
Releasing any tension that might be in your body right now.
And let's all take a deep breath in and out.
And another deep breath in and drop it.
And releasing all the tension in the face,
Feeling the opening of the body,
Breathing into a softening of the body,
And allowing your eyes to gently close if that's available to you right now.
Bring a loving awareness to your heart.
You might want to place your hands on your heart.
And silently to yourself,
Repeating these words as authentically as you can.
May I be held in compassion.
May I be held in compassion.
May my pain and sorrow be eased.
May my pain and sorrow be eased.
May I accept myself just as I am.
May I accept myself just as I am.
May I be at peace.
May my heart be at peace.
May I trust my goodness.
May I trust my goodness.
As you sit in this field of self-compassion,
You might find it hard to access that first step of vulnerability.
Or if you can get in touch with it,
You might find it difficult to offer yourself compassion.
So take a moment to ask yourself,
What am I in need of right now?
Consciously acknowledging any thoughts,
Feelings,
Or behaviors that are affecting you.
You can name or see clearly any constricting beliefs,
Emotions,
Or physical sensations.
Maybe a critical inner voice,
Or feelings of shame or fear,
Or the squeeze of anxiety,
Or a weight of heaviness in the body.
And then allow the thoughts,
Emotions,
Feelings,
Or sensations that you've recognized to simply be there without trying to fix or avoid anything.
Honestly acknowledge the arising of any judgment,
As well as painful feelings underneath.
You can say yes to the reality of what's here and give it space to be just as it is.
Now deepen your attention through a natural curiosity to your present experience with a desire to know the truth.
You might ask yourself,
What most wants attention?
Or how am I experiencing this in my body?
Or what am I believing?
What does this vulnerable place want?
What does it most need?
Bring your primary attention to the felt sense in the body in a non-judgmental and kind way.
Self-compassion begins to naturally arise in these moments that we recognize we are suffering.
It comes into fullness as we intentionally nourish our inner life with self-care.
To do this,
Try to sense what the wounded,
Frightened,
Or hurting place inside you most needs.
And then offer some gesture of active care that might address this need.
Whether that be a message of reassurance,
Forgiveness,
Companionship,
Love.
You might say,
I love you.
I'm listening.
I'm not leaving.
I'm here with you.
It's okay.
I care.
Go with whatever intentional gesture of kindness most helps to comfort,
Soften,
And open your heart.
And then imagine yourself being bathed in or embraced by a warm,
Radiant light.
You can keep imagining that radiant light.
And I also want to offer you something else that maybe you can bring to mind.
Imagine someone else,
Someone you know who really cares deeply about you.
It's an uncomplicated caring.
It could be a person or a pet that's unconditional love.
Or a spiritual figure that you know offers unconditional love.
And sense that being's love coming toward you.
Their compassion.
As a way to begin to wake up that space of tenderness.
And take your time.
And allow yourself to breathe into this love,
Into this care.
Bring it right into your body.
And feel them,
Hear them saying,
May you be held in compassion.
May your pain and sorrow be eased.
May you accept yourself just as you are.
May your heart be at peace.
May you trust your goodness.
Allowing this tenderness to soften your heart.
To penetrate the heart.
Breathing in this compassion.
Love and wisdom flowing in you.
And notice your own presence.
Here,
Now,
And rest in that wakeful,
Tender space of awareness.
