Breathing slowly in and out.
Connecting with the present moment using your breath.
Taking some long,
Slow,
Deep breaths.
Slowing your mind and body down.
Calling all of your awareness into this moment right now.
Noticing your breath.
Noticing your body.
Tuning into your pain or discomfort.
Noticing it for what it is.
An unpleasant sensation within your body.
Knowing that it is safe for you not to fight with this pain.
It is safe to surrender your defenses and to simply let it exist within you.
Noticing what your mind says as you observe your pain.
There is no need to try and change or influence your thoughts.
Just sitting back and watching as the thoughts move through your mind.
And curiously noticing your reactions to these thoughts.
Allowing your mind to say whatever it needs to say.
And watching your emotional responses as they arise.
Do you have an urge to block out your pain?
Or a desire to stop this exercise?
Are you attempting to avoid your thoughts?
Do you have feelings of anger,
Sadness,
Frustration or despair?
Observing and allowing whatever is playing out within you for just a few moments.
And it is safe to allow all of these feelings,
Thoughts and sensations.
Breathing gently with your experience.
Now it is time to offer yourself some love and compassion.
It might help to start by imagining the compassion that you would feel for a person you care about.
If they were experiencing this same pain.
These thoughts and these feelings.
You know how hard it actually is.
So imagine that there is someone before you who was also struggling with pain like this.
And feel your heart open.
Breathing in and feeling that love and understanding grow within you.
Placing your hand on your heart if you wish.
Letting your well of compassion expand and overflow.
Imagining something that you might say to someone in your situation to comfort them.
And saying it now to yourself.
Speaking gently and kindly to yourself.
Saying,
I understand.
I know that it is hard for you dear one.
I see your pain.
You might feel silly or have some resistance about talking to yourself.
This practice of self compassion is one that must be learned and experienced.
For many of us it is not an intuitive skill.
With practice it will become easier for you to support yourself.
To become a friend to yourself.
And to find love and understanding for you just as you are.
For now just do the best you can and remember that it will get easier to speak kindly to yourself.
And to receive that kindness within yourself.
Considering now one nugget of wisdom.
One gem that you would like to offer to another if they were experiencing the pain that you face.
Something to help them get through the day.
Something to lift their spirits.
And sharing that gem now with yourself.
Allowing yourself to receive this wisdom as if it had come from a loved one or a support person.
Even though you already know this,
Allow yourself to hear it with a fresh perspective.
And take on board this message moving forward.
Breathing deeply and opening your heart once more.
Seeing your heart glowing as it pulses with love.
Accessing that warmth and tenderness in your heart and directing it towards the discomfort in your body.
You can place your hands on the painful area and visualize the compassion and healing energy channeling through your hands.
Or you can visualize and feel the love traveling directly from your heart to your pain.
Offering yourself the same love and compassion that you would freely give to someone you love.
Once again not trying to reduce your pain,
Just allowing it to exist and sending it all the kindness within you.
This is the opposite of struggling.
This is peace.
This is mindfulness.
This is the power of self-love,
Self-compassion and self-healing.
Saying to yourself now,
Even though I don't like this pain,
I am willing to accept it.
Now see if you can notice the sounds around you.
Notice that you can have this pain while listening intently.
Now becoming aware of your feet and hands.
Moving them gently.
See that you can have this pain within you while also being in touch with your body and controlling your movements.
Now opening your eyes and taking in the scenery around you.
Noticing colors,
Textures,
Light and shadows.
Discovering that you can appreciate the world around you while this pain is present.
Finally noticing the love that you have generated,
Shared and received during this exercise and remembering that your pain does not stop you from opening to love,
To sharing love and receiving love.
Breathing yourself back into your body now.
Bringing that love and compassion with you as you return to your day.
Thank you.
