So we're going to try a short self-compassion meditation now.
I'm going to be using Tong Len,
Which is Tibetan for giving and taking,
Or taking and giving.
And we're going to be using this because it's a really beautiful way to take on your own suffering,
Or pain,
Or ill health,
Or anger or frustration or whatever it may be,
And transforming that into a kind of peaceful quality.
So we're actively healing our own selves.
This is important when we think about compassion towards others.
I've often heard it from numerous spiritual teachers that in order to be compassionate towards others we must begin with the self.
Otherwise there is often this kind of feeling of disconnect.
We don't truly connect with the individual trying to help.
And so I think it's really important that we familiarise ourselves with self-compassion in order to give ourselves the best chance to help others.
Okay,
So I'd like you to close your eyes now and take some deep breaths through the nostrils.
Gently allowing this moment to be as it is.
Not wishing it was any other way.
Allowing all our thoughts,
Mental images,
Noises to just dissipate so we're not focusing on them.
As we bring an introspective quality to ourselves by focusing on our breathing in the cycle of the breath.
Not trying to control the breathing in any way.
Our lungs will do that for us.
Not trying to listen to me.
Just gently allowing your ears to do that for you.
Just being at ease and at peace.
And following the subtle sensations of your own breathing.
Maybe as we breathe in we notice a cool,
Dry sensation.
Maybe as we breathe out we notice how this changes into a warm,
Moisture sensation.
Okay,
So now we're rooted in the moment.
I'd like you to imagine in your mind's eye yourself just sitting in front of you.
It can be yourself now or a specific age in the past.
Just as best possible bring a realistic picture of your own self that is just sitting opposite you in meditation pose.
And so firstly I want you to remember all the pain,
Sorrow,
And suffering that you've experienced over your life.
It could be a current thing that's happening to you now or a specific trauma from the past.
Finally bringing to mind all the hurt and the sadness that's been weighing on your shoulders,
Impacting your self esteem.
What I want you to do now is as you breathe in it's as if you're breathing from your own self through the nostrils of the imagined person sitting opposite you.
Breathing in all the suffering and pain and hurt.
And then as you breathe out purposefully with a vibrancy cooling and pacifying and healing all of this.
And just engaging in the cycle of taking on your pain and transforming it with unconditional love,
Peace,
Joy,
Harmony.
So when you breathe in it's like a dark smoky sensation.
All the suffering like a black smoke as you're breathing it in through your nostrils.
And as you breathe out it completely transforms and you're pacifying all of that.
It's releasing from your body.
Completely different quality.
Breathing in this goodness into your own self just sitting a short distance away from you.
So breathing in thick smoky darkness and breathing out light white goodness.
So you're filling yourself.
All these wonderful qualities.
So your body opposite you becomes less and less full of pain and grief.
As you're allowing that to go and replacing it with a different form of sensation which is full of love and compassion and kindness.
Almost like a playful quality.
Completely light and transformed.
And then gently allow the imagined self in front of you to dissolve into your current self.
So you too feel only this nice vibrant whiteness,
Lightness.
As you take a few more breaths.
Notice now how you feel warmer,
More content,
More peaceful.
And gently acknowledge the fact that you've done this today.
And make a vow to yourself that you will carry on from this moment forward with a new invigorated sense of self.
You've performed a healing on yourself with self compassion.
And when you're ready you can open your eyes and end the meditation.
