Namaste,
Welcome to this self-compassionate pause in which we will learn to bring self-care and compassion towards ourselves.
Look for a comfortable posture in a space without noise and silence and close your eyes or simply lower your gaze and we can start by taking three slow and deep breaths,
Inhaling through the nose and exhaling all the air through our mouth,
Inviting your mind to land in this space,
In this body and in the present moment,
Creating an intention for this practice,
Maybe today dedicating it to yourself,
Offering you this pause and the space of connection,
Self-care,
Protection,
Tenderness and affection.
During the practice if some thoughts visit you as I don't know,
Deserve it,
I'm a bad person,
Please let them pass.
Allow yourself to be this open space receiving and accepting self-compassion.
Look now for a rhythm of your breath,
Perhaps a little slower and deeper than usual but that it's comfortable for you and that it fills you with the feeling of calm,
Connection,
Inhaling and exhaling through your nose,
Trying to make the exhalation pass the same time as the inhalation.
And if your mind is distracted with some thought,
Noise,
Image,
Take note of it and practice letting go,
Returning with patience and kindness to your breath.
Allow your breath to be your anchor that helps you return to the present moment.
And from this space of calm bring to your mind something that worries you these days,
That causes you a certain discomfort,
Maybe some fears or anxiety for not being able to control things,
Or maybe sadness or anger for having argued,
Something that causes discomfort and suffering in you.
And now take your attention to the body and locate this part of you that is suffering,
Where in your body you feel the discomfort.
Maybe it's presented as the lump in the throat or tension in the chest,
Maybe heaviness in the stomach.
These are just the examples of the sensations.
It's not about naming them,
Just feel them.
I invite you,
If you can and if you want,
To put your hand in this area of your body where the sensations are more intense and stay for a few moments feeling this contact and the pressure of your hand on this part that suffers.
And from this contact I invite you to pronounce the following phrases.
You may do it aloud or in silence,
But the important thing is that you choose a kind tone of your voice as if you were talking to your best friend or with a small child.
This is the difficult time for me.
This is the moment of suffering.
Just like me,
There are other people in the world who are also having a hard time.
They feel afraid,
Sadness,
Anxiety,
Anger.
I'm here for myself.
I'm not alone.
I'm here with.
I'm here to take care of me.
And you can repeat some of them.
For example,
This is the difficult time for me.
Just like me,
There are other people in the world who are also having a hard time.
I'm not alone.
I'm here with me.
I'm here to take care of myself.
And observe how these phrases may affect the state of your mind or your body in some way.
And even if you don't feel anything special,
Don't worry.
The seed of self-compassion is growing inside you and you are cultivating it with this practice.
Now return to your breath,
Inhale slowly and deeply through your nose and exhale all the air through your mouth,
Returning to the space landing in your body and in the present moment.
Thanking you for the self-compassionate pose,
For bringing self-care and compassion towards yourself.
Namaste.
