This meditation is part of the Mindful Self-Compassion Course developed by Kristen Neff and Christopher Germer.
So let's begin by finding a comfortable position.
This can be sitting,
It can be lying down,
Whatever feels right for you and when you've made any necessary adjustments to get perfectly comfortable,
Just allowing your eyes to gently close.
Taking a couple of long,
Slow,
Deep breaths,
Just seeing if you can settle in just a little bit more and allowing your breathing to return to its regular rate and rhythm.
Just letting the body do the work and then opening to sounds in your environment.
Noticing any sounds that arise for you.
No need to hunt for sounds.
There's really nothing you need to do except for allowing yourself to be in the midst of sounds,
These sounds that are already present.
And now offering yourself some soothing or supportive touch.
Maybe placing a hand on your heart or some other part of the body that feels comforting and letting yourself feel the warmth of this gesture.
Just reminding yourself that we're bringing not only awareness but a loving awareness,
A friendly awareness to our breath,
To this experience and also bringing this loving and kind awareness to ourselves.
And now in your mind's eye,
Finding your own body in your room,
Your space,
Perhaps seeing in your mind's eye the posture you're sitting or lying in and having an awareness of your body.
Just allowing yourself to feel what it's like to have this body.
Noticing vibration,
Pulsations,
Warmth,
Coolness,
Whatever sensations there may be in this body,
In this moment.
Again just allowing these sensations to come to you,
Being in the midst of sensation,
Being with what it feels like to have a human body.
And now beginning to connect with the sensations of breathing.
Noticing what it feels like to breathe,
The sensations of breathing in,
The sensations of breathing out.
Allowing yourself to really connect with these sensations of breathing,
What it feels like in the body to breathe.
And beginning now to offer yourself some kindness,
Perhaps just breathing in for yourself,
Maybe offering an inner smile with each breath.
You might allow some words to ride along with your breathing,
Words that capture a sense of goodwill,
A sense of kindness,
Maybe warmth or tenderness,
Maybe words such as,
May I be happy and free from suffering.
May I truly be happy and free from suffering.
Seeing if you can really feel this intention,
Really wanting this for yourself,
To be happy and free from suffering.
Allowing these words to resonate through your mind,
To resonate through your body,
Just feeling the goodness in them.
May I be truly happy,
Truly free from suffering.
And as you offer this kindness,
This goodwill to yourself,
You may notice that other living beings arise in your mind.
Your mind may be populated with people and other living beings.
So just taking a moment to notice who may appear.
And whenever someone appears,
Sending something good to that person could be a relaxing out breath,
Could be a smile,
Or maybe offering some kind words.
May you be happy.
May you be free from suffering,
Just as I wish to be happy and free from suffering.
May you too be happy and free from suffering.
And just continuing to offer good wishes for as long as you like,
And then letting this being go whenever you're ready,
And then waiting for the next one to appear.
And so sometimes difficult images might arise.
And when that happens,
Try just returning to yourself,
May I be happy,
May I be free from suffering.
Just giving yourself what you need in that moment,
A smile,
A breath.
And then whenever you feel ready,
Opening again to whoever appears,
And letting this process be slow and easy,
Lingering for at least a couple of breaths with each being before moving on,
Offering these good wishes,
This kindness,
May you be happy and free from suffering.
And then whenever you're ready,
Letting them go,
And then waiting for the next one.
No need to rush.
You don't have to get to them all.
Just offering compassion to yourself and to others as they arrive.
Good wishes to this one and to this one,
Offering a smile,
Kindness,
Something good to everyone who appears,
And not forgetting yourself,
May I too be happy and free from suffering.
And whenever you're ready,
Letting the meditation go,
Letting your visitors fade into the background,
And taking a moment to notice how you feel in your body,
Maybe noticing what sensations are there,
Maybe noticing what emotions you might be feeling in this moment.
And whatever it is,
Whatever is there,
Seeing if you can allow it to be just as it is,
Making some space for your experience,
Making some space for yourself,
Allowing yourself to feel what you're feeling,
To be just as you are,
Just like this in this moment.
And whenever you're ready,
And just taking your time,
Maybe taking a couple of deeper breaths,
Maybe wiggling your fingers and toes,
Stretching just a little bit,
And whenever you're ready,
Opening your eyes.
So we're all done here.
Thanks for joining me.
