Kindness & Compassion In Tough Moments For Parents

Self Compassion is a way to offer “self-care” to one’s self. In this meditation, the breath, soothing or gentle touch and repeating meaningful phrases fosters ways, in which, we can offer ourselves kindness and allowing in moments, we need it the most, so we can be with what is. This meditation is geared toward parents, but can also be used by anyone wishing to bring kindness to one's self when in a tough situation. There may be background sounds. You can use the first two parts or all three parts together as one practice. Experiment and see what works best for you. Some suggested phrases, used in the practice are below, or feel free to create two or three phrases yourself.

Some suggested phrases:
May I accept things just as they are.
May I accept myself just as I am.
May I be kind to myself in this moment.
May I remain peaceful, and let go of expectations.

Transcript

You recognize this is a tough moment.

Give yourself some spaciousness and pause.

Just pause where you are.

Try to be with what is in this moment without wishing it different than what the reality of this moment is.

Take a long full breath in and exhale slowly.

Feel the breath that as arises and falls away.

Do this once or twice more or as many times as you need.

Connect with your body.

Feel the ground,

The floor beneath your feet.

Next,

Place one or both hands at your heart center or a place where you need a tender touch or compassion.

If you were in a positive state,

If you were in a public place and don't feel comfortable adding the soothing touch,

Send the breath to this space or spaces.

Feel the light pressure of your hand offering you both comfort and keeping you present in this moment.

Feel the breath.

Send it to where you are feeling any tension.

You may feel like you want to scream,

Yell,

Or react briskly to make things different.

Instead,

Try being with this moment.

Let's face it,

How we react will shape our child's future behavior and raising your voice may escalate the situation.

You can continue in this way feeling the breath along with the soothing touch.

You can also add a phrase or phrases to the practice.

Your hand can remain where it is or you can release it.

Shift your awareness from feeling the breath to silently reciting the phrases to extend kindness and compassion to yourself and your child or children.

You can repeat just one phrase or try two.

You might like one of these phrases.

May I accept things just as they are.

Another phrase is,

May I accept myself just as I am.

Another choice could be,

May I be kind to myself in this moment.

And lastly,

May I remain peaceful and let go of expectations.

Feel the meaning behind each phrase.

This can create even more spaciousness.

You may find that with connecting to the breath,

Adding the soothing touch and silently repeating one or more phrases that you may be able to be steady and ready in this moment instead of pushing it away.

Allowing ease and groundedness to arise.

Thank you for your practice.

Reviews

Very helpful. Will be coming back to this one often.

Thank you. This was perfect as we are home schooling during this unprecedented time and I need to remind myself of these phrases.

Soothing and naturally inviting. A wonderful practice in being with a difficult moment, much appreciated.

Thank you for helping me center

Oh Thank You! I could envision myself in recent scenarios while listening to your words. Your words bring inspiration and hope.

Beautiful! I love the three repetitions

I replaced “child” with “other person.” This was very helpful; thank you. Soothing voice.

Great for a quick reminder when you’re in a tough moment

Really nice. I’m glad I listened and wish to forward this to my daughter who struggles with her young children at times. Just taking a moment and not being upset with ones self or for the behaviour of children is important! Thank you 🙏😊