Salutations.
Today we will be engaging in a self-compassion meditation exercise.
So whenever you're ready,
Just go ahead and get into a comfortable position whatever that might be for you and close your eyes.
Begin to bring your attention to your breath.
Just taking a few intentional deep in and out breaths,
Making that connection to yourself,
To your breath and body.
And then allow your breath to return to its natural rhythm.
You're not trying to change force or even control the breath.
You're observing its natural effortless journey from the inhale to the exhale.
Notice your breath's journey as it travels in and out.
Just inhaling and exhaling.
And gently we're going to shift our full attention from the breath to this visualization,
Compassion guided exercise.
You can notice the breath in the background and even come back to it if you need to during times where your mind carries you away.
I would like for you to begin to imagine yourself,
Seeing and acknowledging all the parts of yourself.
If it's easier you can start by recognizing your body and slowly going to the inner parts of yourself,
Viewing the parts that represent some of the positive aspects of yourself such as happiness,
Joy,
Pleasurable feelings,
Positive beliefs,
Loving memories.
What do you notice?
See if you can allow yourself to be present with that and maybe aware of any judgments that might come up.
But just gently allowing yourself to look at those wonderful parts of you,
Those positive aspects.
Now I would like for you to begin to view the more difficult parts of yourself,
Those parts that represent your painful emotions,
Your fears,
Your negative beliefs and traumatic or painful life experiences.
What do you notice?
Allow yourself to be present with this as much as you can.
And now I would like for you to imagine that these positives and more difficult parts of yourself start to battle each other.
It's a long battle,
One that has been probably going on for many,
Many years.
The difficult parts are fighting with the more positive parts for the advantage,
While the positive parts desperately retaliate with all of their might to avoid being taken over by what seems to be this negative force.
What do you notice?
Now imagine that instead of allowing the positive and difficult parts that represent yourself to fight against each other,
You actually allow them to exist together.
Rather than allowing the difficult parts and pieces to win and viewing yourself as all bad or worthless or unlovable,
You allow yourself to hold all of these parts together.
Focus on what this experience feels like.
View all parts of yourself without judgment.
None are bad or good.
They just exist as part of what is.
The equanimity of it.
The yin and the yang.
The balance.
Stay with what is coming up and just notice what's there.
Gently begin to come back and focus on the breath,
Observing and allowing the breath,
Effortless journey of coming into your body on the inhale and leaving your body on the exhale.
And whenever you're ready,
You can open your eyes.
Thank you for showing up for yourself today,
For the privilege of allowing me to guide you in your practice.
Namaste.
