This is a short self-compassion meditation.
Scientific studies of self-compassion have shown that the practice increases emotional resilience through deactivating the threat system and activating the caregiving system of our nervous system.
Self-compassion has been shown to promote health-related behaviours like sticking to one's diet,
Exercising,
Reducing smoking and seeking needed medical treatment.
It's normally practised by using words and phrases that invite the practitioner to send wishes of kindness and goodwill towards herself or himself and to open with kindness to whatever feelings arise.
For this meditation,
Begin by sitting in a relaxed and comfortable posture.
Or you can practise this meditation walking in a quiet place.
Take some moments to relax and let go of any tension in the body and mind by taking some full breaths.
You might also invite a relaxation of any area of tension in the body,
Relaxing the shoulders,
The chest,
The belly,
The facial muscles,
The muscles of the eyes.
Just inviting a sense of calm and ease into the body and the mind.
It can be helpful too to invite a smile to the face.
The smile invites a relaxing of the nervous system and the brain.
It sends a message of ease and safety.
Now open to the bodily feelings that are present right now with kindness and acceptance.
You could place a hand on your heart and hold the painful feelings that are present with kindness.
You might set the intention to hold any painful,
Difficult feelings that you are experiencing with care,
Compassion and understanding.
Know that you are not alone,
That others too are experiencing difficulties,
Pain and loss.
That this is a shared human experience.
Now repeat these phrases to yourself with kindness.
May I be safe.
May I be happy.
May I be kind to myself.
May I accept myself just as I am.
So you might breathe in the intention,
The wish for yourself that you be happy,
Safe,
Kind,
Accept yourself as you are.
May I be safe.
May I be happy.
May I be kind to myself.
May I accept myself just as I am.
You can repeat the phrases to yourself,
Opening to whatever bodily feelings arise,
Meeting whatever you experience with kindness and acceptance.
When the mind wanders,
Gently bring your attention back to repeating the phrases or to the bodily feelings that are present.
When the mind wanders,
Gently bring your attention back to repeating the phrases or to the bodily feelings that are present.
If the practice evokes intense feelings or emotions,
You can come back to awareness of your breathing.
And when you feel ready,
Return to the phrases of self-compassion.
May I be safe.
May I be happy.
May I be kind to myself.
May I accept myself just as I am.
Finally,
Sit quietly for a few minutes,
Opening to whatever feelings or sensations are present.
Allow yourself to take in any feelings of kindness towards yourself that arise.
And if no feelings come up or if you experience negative or difficult feelings,
Meet this with kindness and acceptance.
Appreciating the efforts and intentions you've brought to this practice of cultivating kindness towards yourself.
Thank you.
Thank you.
Thank you.
