Welcome to this morning meditation for self-compassion.
Find a comfortable position either seated or lying down on your back.
Take a moment to arrive,
To land fully in this moment.
If it feels good to you,
Then gently close your eyes.
Let your body begin to settle.
Let it soften gently.
Allow yourself to relax body and mind,
Inviting a sense of ease into your system.
Feel the support of the surface beneath you,
Feel the ground holding you steady,
Notice the space around you.
Notice how you're feeling in this moment.
Become aware of your breath,
As you breathe in and out.
Take a deep breath in and exhale slowly.
Feel yourself arriving,
Breath by breath,
Into the here and now.
I invite you to bring to mind someone who has shown you kindness,
Someone who supported you when you were struggling.
This person could be a close friend,
A family member,
A teacher,
A stranger or even your pet,
An animal.
Recall a moment which contained a kind gesture,
A warm presence,
An understanding glance.
As you remember this situation,
Let yourself feel the tenderness the person offered you.
Feel how this person held space for you.
Maybe a memory arises or maybe just a sense.
As you feel into this memory and to the feeling this memory evokes,
Become curious,
Present and ask yourself,
Where do I feel this in my body?
Allow this feeling of kindness and presence to grow.
You might feel this feeling moving through your chest,
Softening your heart.
Relax your whole torso.
With each breath,
Allow this tenderness to expand.
Let your breath meet the chest,
Softening,
Soothing,
Comforting.
Now I invite you to call to mind a moment of difficulty,
A time when things didn't go as planned.
This might be a situation of rejection,
Loss,
Illness,
Disappointment or simply a feeling of overwhelm.
Let the memory come into focus.
Notice how it feels in the body,
Especially around the heart.
What's present there?
What physical sensations do you feel right now as you remember this moment of difficulty?
Maybe you can identify specific emotions and maybe you can name what you feel.
Maybe you're feeling sadness,
Loneliness,
Frustration.
Offer yourself compassion the same way the loving kindness was offered to you from others Acknowledge this moment of suffering.
Acknowledge the obstacles,
The heartless,
The difficulty.
Tell yourself,
This is hard.
This is hard.
This is a moment of pain and I'm not alone.
Everyone goes through hard times.
Now ask yourself,
What do I need most to hear right now?
What would a kind and understanding voice say to me?
Imagine a loving presence is within you,
One that sees your pain and responds with compassion.
Maybe this voice tells you,
It's okay to feel this way.
You're doing the best you can.
You're only human.
You're not alone.
You are enough.
You deserve kindness.
If it feels right,
Then place one hand gently on your heart space.
Feel the warmth of your own touch on your heart.
You might want to make small,
Soothing circles with your hand.
Let this be a gesture of compassion from you to you.
Let these words land in,
Let them sink in,
Feel them becoming part of you.
Let yourself rest in this feeling of being your own good friend,
Offering yourself love,
Kindness,
And understanding.
Know this is self-compassion.
Now I invite you to simple compassion prayer,
First for yourself,
Then for all beings.
Repeat gently to yourself three times.
May I be happy.
May I be peaceful.
May I be free.
May I be happy.
May I be peaceful.
May I be free.
May I be happy.
May I be peaceful.
May I be free.
Now extend your compassion outwards to all beings and everywhere.
May all beings be happy.
May all beings be at peace.
May all beings be free.
May all beings be happy.
May all beings be at peace.
May all beings be free.
May all beings be happy.
May all beings be at peace.
May all beings be free.
When you're ready,
Begin to bring your awareness back to this space.
Feel the ground beneath you.
Notice the sounds around you,
The air on your skin,
Your hands touching your body.
Deepen your breath as you get more and more clear and awake.
When you feel ready,
Gently open your eyes.
Receive the light and the colors of the world around you.
When you're ready,
Open your eyes.
Feel the light and the colors of the world around you.
Feel the light and the colors of the world around you.
When you're ready,
Open your eyes.
