This meditation is from the Mindful Self Compassion Course created by Kristin Neff and Christopher Germer.
So let's begin the meditation by finding a comfortable position.
So this might be sitting,
It might be lying down,
Just choosing a position that's comfortable for you right now today.
And whenever you're settled in,
Allowing your eyes to gently close,
Closing them partially or fully,
Whatever feels right for you.
Taking a couple of long,
Slow,
Deep breaths,
Just seeing if you can settle in a bit more.
Maybe reminding yourself that there's no place else to be right now,
Nothing else to do.
If you like,
Offering yourself some soothing or supportive touch,
Maybe placing a hand over your heart or some other part of the body that allows you to feel comforted,
Supported.
We do this as a reminder that we're not only bringing awareness,
But we're bringing loving awareness,
Kind awareness to our breathing,
To our practice,
To ourselves.
And just knowing that you can leave your hand here for as long as you like,
Or you can let it rest at any point.
And turning your attention now to sensations in your body.
Just allowing your body to breathe on its own accord,
Its own rate and rhythm,
Without you having to control it or change it in any way.
Just noticing what it feels like for this body to breathe.
Perhaps noticing the movement of the air at the tip of the nose,
The air gliding along the back of your throat,
The rise and fall of the chest with each inhalation,
With each exhalation,
The slight contraction and expansion of the belly as you breathe.
Just feeling your body breathing,
Allowing the body to settle.
Now bringing to mind a person or some other living being who just naturally makes you smile.
Someone with whom you have an easy relationship,
It's uncomplicated.
This could be a child,
It could be a grandparent,
And yes,
It can be your cat or it can be your dog,
That's allowed.
Just some being who naturally brings happiness to your heart.
Now if a lot of people or beings arise that do that,
Then lucky you.
But see if you can just settle on one for this meditation.
Just choosing one.
And see now if you can create a vivid image of this being in your mind's eye with as much detail as you can.
Just seeing this being before you and taking a moment now to feel what it's like to be in this being's presence,
Allowing yourself to enjoy their company,
Allowing the smile to come to your face,
The warmth to fill your heart.
And now recognizing how much this being wishes to be happy and free from suffering,
Just like you,
Just like every other living being.
And then repeating softly and gently these words,
Seeing if you can feel the importance of these words.
May you be happy,
May you be peaceful,
May you be healthy,
May you live with ease,
May you be happy,
May you be peaceful,
May you be healthy,
May you live with ease.
Now you can continue to repeat these phrases or you can use your own words to capture your deepest wishes for this loved one.
So just offering them your deepest wishes for well-being.
And whenever you notice that the mind has wandered without making a big deal about it,
Without judging yourself for it,
It's what the mind does,
Then simply return to the words,
Return to the image of this loved one that you have in your mind.
Continuing your offerings and savoring these warm feelings that may arise,
Just taking your time.
May you be happy,
May you be peaceful,
May you be healthy,
May you live with ease.
And now adding yourself to this circle of goodwill.
So creating an image of yourself in the presence of your loved one,
Visualizing both of you together and then offering these same wishes.
And then offering these same wishes.
May we be happy,
May we be peaceful,
May we be healthy,
May we live with ease,
May we be happy,
May we be peaceful,
May we be healthy,
May we live with ease.
And now letting go of the image of your loved one,
Perhaps thanking your loved one before moving on.
And then allowing the full focus of your attention rest directly on yourself.
Perhaps offering yourself soothing or supportive touch,
Allowing yourself to feel the warmth,
The gentle pressure of your hand.
Visualizing your whole body in your mind's eye.
If you notice any stress or uneasiness arising,
Seeing if you can offer yourself these phrases.
May I be happy,
May I be peaceful,
May I be healthy,
May I live with ease.
Maybe taking a couple of deeper breaths and then settling back in.
May I be happy,
May I be peaceful,
May I be healthy,
May I live with ease.
And finally taking a few deep breaths and letting go of the practice.
Just resting quietly in your own body,
Just meeting whatever your experience is with acceptance.
Just allowing it to be as it is.
Nothing needs to change,
Nothing needs to be different.
Holding yourself with kindness as best you can.
And whenever you're ready,
Just opening your eyes gently,
Wiggling your fingers and toes,
Maybe stretching a little bit.
And we're all done.
So thanks for joining in and I hope to be with you again.
Thanks.
