This is a guided meditation to help you find self-compassion during a difficult situation.
Let's begin by taking a moment to settle your body into a comfortable position.
You may close your eyes,
Or if you prefer,
You could just let your vision fade slightly toward the tip of your nose,
Finding that soft focus.
Allow your spine to lift and your shoulders to soften away from your ears.
Today we'll practice self-compassion.
Taking a full breath in,
And a long,
Slow breath out.
I invite you to think of a situation in your life right now that's difficult.
Maybe you're feeling a little stressed,
Or you're worried about something happening,
Or perhaps there's tension in one of your relationships.
This practice is only for a few minutes,
So choose something that isn't too difficult.
Bring this challenging situation to mind.
What happened,
Or what do you think might happen?
And now that you're holding this in your mind,
I invite you to consider these things.
First,
Simply acknowledge that this is a difficult situation.
Find language that works for you to label what's happening right now.
Perhaps this is a really tough situation.
Maybe I feel a little afraid about this.
Just bring mindful awareness to what's happening right here and right now.
Next,
Acknowledge that difficulty is part of life.
It's something that you've experienced before,
And everyone around you has experienced before also.
Remind yourself of our common humanity,
That difficulty is a part of our experience,
And like everything else,
It too will shift.
Finally,
I invite you to say to yourself from your mind,
May I be kind to myself in this moment.
Use language that no matter how hard the situation is,
You can still be kind to yourself.
Use any language you'd like that supports this sense of kindness.
Perhaps choose wording you'd offer to a friend going through something similar.
I'm here for you.
It's going to be okay.
You are loved.
And if you like,
Rest your hand on your heart,
Offering kindness to yourself.
Take a moment to take in that kindness.
Breathing in,
Breathing out.
Breathing in,
Breathing out.
And now,
With that recognition of compassion for yourself,
Finish with a full,
Deep breath.
In and a long,
Slow breath out.
If you'd like to take this practice a step further,
I will offer you two journaling prompts.
You can set a timer and try writing for two full minutes on each journaling prompt.
And once you've finished,
Take a minute to reread what you wrote and reflect upon it.
Your first journaling prompt is areas of my life where I can be more forgiving.
Again,
Areas of my life where I can be more forgiving are.
.
.
Your second journaling prompt is if I were more forgiving of these areas,
It would allow me to.
.
.
Again,
Taking two full minutes for each journaling prompt.
Once you've finished,
Take a minute to reread what you wrote and reflect upon it.
Wishing you peace.
