Hello and welcome.
It's Fe here and I'm here to guide you through a short self-compassion meditation.
Find a comfortable seat where you can find both ease and spaciousness.
Take a deep breath in through the nose and through open lips release a slow and even exhale.
Two more times just like this.
Nice generous inhale in through the nose and then a slow and even exhale out through the mouth.
Last time making it the best one yet,
Take a big slow and even inhale in through the nose and as you exhale allow the eyes to soften down and away from the screen or fully close if that's comfortable for you.
Allow your breath to return to its normal breathing pattern.
Welcome your attention to the physical space you are in.
What does it feel like to be sitting in your seat?
What does the temperature of the air feel like on your skin?
What sounds if any do you hear in your environment?
Spend some time checking in with yourself and if at any point you feel too overwhelmed during this practice allow yourself to focus your attention on the present moment by connecting with the physical sensations of what it's like to be sitting or what you hear in your environment.
For this self compassion practice call to mind a situation that's been hard for you lately.
Try something that's not necessarily overwhelmingly difficult especially if you're new to this.
This may be something that may be bothering you or something you feel uneasy about.
Imagine the details of what's going on,
What happened or what might happen,
Who's there or who's not there.
Call to mind as many details as you can of this situation.
There are three pillars that help us to practice compassion for ourselves when we need it most.
The first one being that what you are experiencing right now is a moment of suffering.
This is naming how you are feeling at this moment.
This is naming how you are feeling at this moment.
Maybe you say to yourself,
I am really struggling or I'm having a hard time right now.
Use any phrase that feels right for you.
The second pillar is that suffering is a part of life and we are not alone when we feel this way.
All beings have felt this pain and there are others feeling the same way you are right now.
Using your own words perhaps you remind yourself that it's normal to feel like this as it's part of the many complex emotions we feel.
And the third pillar is seeing how you can support yourself in kindness and love right now.
Place your hands over your heart space to connect to your beating heart and the rise and fall of your chest as you breathe.
Allow yourself to feel comfortable by your own touch.
Maybe you notice some warmth from your hands.
Imagine this warmth spreading to the rest of your body,
Connecting you to your humaneness and settling into reassurance that you will be okay.
With your soothing touch,
Repeat these affirmations to yourself or aloud.
May I be free from suffering.
May I be free from suffering.
May I be free from suffering.
May I be open to love and self-compassion.
May I be open to love and self-compassion.
May I be open to love and self-compassion.
May I be at peace with myself.
May I be at peace with myself.
May I be at peace with myself.
Gently welcome your attention to the breath in your body.
Without judgment,
Notice how it feels as breath moves in and out of your body.
Allow any sensations to be as they are.
Begin to deepen the breath by taking a full breath in through the nose and then take a slow and even exhale,
Letting everything go.
Two more times just like this.
A nice generous inhale in through the nose and exhale,
Allowing anything that's no longer serving you to be released.
One more time,
Take a nice and slow even inhale and maybe this time you exhale,
Letting out a little sigh.
Letting go of this practice,
Allowing the eyes to blink open,
Welcoming you back into the present moment.
Thank you for meditating with me today.
