Sit comfortably with your back straight,
Shoulder relaxed.
Keep an alert and dignified posture.
Close your eyes or keep them partially open as it feels more comfortable for you.
Become aware of your body.
Notice your posture.
Breathe slowly and deeply three times.
Feel,
Visualize or imagine the air coming in and going out and with each breath allow the air to help you feel more relaxed.
You can also feel the air coming in and out of your body.
Keep an alert and dignified posture.
Keep an alert and imagine the air coming in and out of your body.
Continue breathing normally.
Trying to avoid any judgments or thoughts about right or wrong bring to your mind a situation in which you should have put yourself first but you didn't.
If you have several,
Just select one.
With the situation in mind,
Pay attention to the people involved in the situation.
Connect with the emotions that are in your mind.
With the situation in mind,
Pay attention to the people involved in the situation.
Connect with the emotions that drove you to give them your time and efforts.
That was a beautiful act.
Connect with this energy of generosity and love.
Visualize,
Feel or imagine that this energy full of love,
Generosity and goodness is filling all the space.
Now look at yourself and connect with the emotions you felt during the situation.
In a gesture to show your wish to help heal this pain or discomfort,
Put your hand on your heart and tell yourself,
I recognize the suffering and I wish to help heal the discomfort and pain.
Slowly and deeply breathe in.
Visualize,
Feel or imagine that the energy of love that is surrounding you,
The one you share with others,
Is coming in,
Filling all the inner space,
Soothing you and comforting you,
Healing you inside out.
And when you breathe out,
Feel how any remaining discomfort is being released.
Repeat this two more times.
If you know anything of music,
Please press the like button.
Now,
To reinforce our intention to open ourselves to self-compassion,
Let's offer ourselves a compassionate prayer.
I will give you an example,
But you can choose the words that better resonate with you.
Try to make this prayer meaningful,
Really feel it inside so it becomes powerful and healing.
During this lifetime,
May I be an active architect of my happiness and wellbeing.
May I recognize with wisdom and fairness my responsibility in situations around me.
May I accept that when needed,
It is fine for me to be first.
During this lifetime,
May I treat myself with love and compassion.
And from this self-love and self-compassion may my actions benefit others.
Now,
It is time to come back.
Take a deep and slow breath,
Allow it to help you connect with your body.
Feel the space around you.
Feel the air.
Listen to the sounds.
But before opening your eyes and finishing this practice and this talk,
I would like you to remember that setting boundaries,
Attending to your needs,
Making time to rest and taking care of yourself are not acts of selfishness,
They are act of love,
Of self-love.
Now whenever you are ready,
Open your eyes.
