Hi,
This is Sibylla.
In the next 10 minutes I'm going to offer you a self compassion break,
A variation of the self compassion break that is called fierce self compassion break and it helps you to turn towards a situation where you feel that you need to protect yourself or draw boundaries or stand up to someone and as always I invite you to be gentle and kind to yourself and please try to not overwhelm yourself so at any time when you feel it's too much then please let the meditation go,
Open your eyes and care for yourself in any way that's good for you.
So to begin I invite you to take a posture that feels relaxed and at the same time alert and also upright and strong.
Maybe you want to sit on a cushion or a chair or you want to stand or even lie down,
Whatever supports you best in this moment and then you can take a few deep breaths deep into your body,
Letting your shoulders relax with every exhalation,
Letting your face be soft,
Feeling the ground beneath you,
The chair,
The cushion,
The floor and how the ground supports you and then I invite you to bring to your mind a situation in your life where you feel this need to protect yourself or to stand up to someone or to draw boundaries.
That could be for example a supervisor who constantly asks you to take on more tasks or a colleague who keeps you from taking a real break by talking about work or another conference coming up when all you want to do is really focus on your writing and please choose something that mildly or moderately stresses you,
Not something that really is dangerous so that you don't overwhelm yourself while learning this technique.
So when you have the situation,
Chosen the situation,
I invite you to bring it to your mind,
To your mind's eye and try not to focus on a particular person or a group of people but rather focus on the harm itself,
The thing that stresses you,
What was happening,
What is that what that pushes your boundary or violates your boundary or what's as the injustice in the situation and try to allow yourself to feel whatever emotions come up.
That might be fear or anger or frustration and tune in to the physical discomfort the situation gives you.
How can you feel it in your body?
Is there any where you can feel this stress and try to observe these feelings,
These bodily sensations without judging it or trying to change them and if it's just for this moment and then I invite you to really feel the strength in your posture.
Maybe you want to sit a little bit more upright,
More proud,
Stand tall and maybe you can offer yourself some phrases that help you to acknowledge this kind of suffering the situation causes for you.
So maybe you're like this is really unfair or that's not okay.
I should not be treated this way.
I clearly see the truth of what's happening and when you think about your situation you can be sure that you're not alone with this experience,
That there are other humans on this globe that experience just the same or really similar feelings,
Similar situations and to express this common humanity you can also offer yourself some phrases like all human beings deserve it to be treated justly.
I am not alone.
Me too.
Or by standing up for myself I'm standing up for all the others who are treated similarly.
And now I invite you to put a fist on your heart as a gesture of strength and bravery and committing to being kind to yourself by keeping yourself safe.
You can also offer yourself some phrases again.
I will protect myself.
I'm strong enough to take this on.
Or whatever encourages you to protect yourself,
To draw boundaries.
Choose the words that speak to you,
That resonate with you and your situation.
And if you're having trouble to find the right words then you can imagine a friend,
A close friend who experiences just the same situation as you have experienced or you are experiencing.
What would you say to this friend?
What words would you choose?
And can you offer yourself these words?
And finally I invite you to put your other hand around the fist lying on your heart region and holding it tenderly.
Combining the fierce energy of brave,
Empowered clarity with a tender energy of loving,
Connected presence.
Remember we are aiming our fierce compassion at the harm or injustice itself,
Not at the person causing the harm.
We all are human.
They are human and you are human.
And maybe you can draw your boundaries,
Act out in a fierce way while also holding space in your heart for love and compassion.
And then letting the practice go,
Releasing the practice,
Taking a few deep breaths again,
Maybe stretching a little bit and asking yourself what would be the kindest,
The friendliest thing you could do for you right now.
And come back anytime you need this kind of encouragement again.
