This short self-compassion meditation will help you bring some kindness and comfort to yourself when a difficulty has happened in your life.
To begin,
Find a quiet space to sit or lie down.
Gently move your body around and get yourself as comfortable as you can.
Softly close your eyes.
Take a moment to think of a situation that you are finding difficult right now.
It might be a problem with a relationship,
A problem at work,
Illness of yourself or a loved one,
Or something overwhelming that is happening in your community.
If you haven't done this type of meditation before,
It's best to choose a mild to moderate problem.
This will help you build your self-compassion resources gradually.
Now in your mind's eye,
Visualize the difficult situation.
Where are you?
Who are you with?
Is anyone speaking?
Start to notice where you feel the discomfort in your body as you think about the problem.
Do a couple of long,
Deep breaths right into that area.
Now try acknowledging and honoring the suffering by saying to yourself something like,
This is really hard right now.
This is a tough thing to deal with.
What I feel is real.
Take a few moments to say something that works for you.
The next step is to see that you are not alone in your suffering.
To realize that many other people in the world may be going through something very similar right now.
Notice how this feels in your body to connect with others in this way.
Now gently place a kind hand soothingly on your heart space or your stomach.
Whichever feels the most comfortable for you.
Try saying to yourself in your mind's eye something like,
Imagine that a close friend or family member is going through something similar to the difficulty you are experiencing.
What kind words would you say to them?
Now see if you can offer the same message to yourself.
Notice how you feel in your body and your mind.
When you are ready,
Slowly open your eyes and come back into the room.
The next step is to see that you are not alone in your suffering.
The next step is to see that you are not alone in your suffering.
