This practice is self-compassion with equanimity or balanced mind.
This is an informal practice as part of session 7 of mindful self-compassion training developed by doctors Kristin Neff and Christopher Germer,
Guided by Dr.
Kimberly Sogi.
In this practice we learn to use the core practice of giving and receiving compassion in the midst of caregiving,
Learning to love others without losing ourselves.
In this practice we explore how the practice of equanimity can create space for self-compassion,
And also how self-compassion can enhance equanimity or balanced mind.
Understanding the limits of our responsibility to others can create space for self-compassion.
Conversely,
Self-compassion can create a sense of safety needed to see what is happening in a relationship with greater clarity.
The uniqueness of this exercise is the introduction of equanimity or balanced mind phrases,
Which can be used in any challenging relationship,
Not just the relationship of caregiving.
So please find a comfortable position and take a few deep breaths to settle into the body.
You are here.
This is now.
If you like,
Place a hand over your heart or wherever it is comforting and soothing,
Just as a gentle reminder to bring friendly awareness to your experience,
To this being.
Thank you.
As we practice self-compassion with equanimity,
Please invite to mind someone for whom you are caring,
Who is perhaps exhausting or frustrating you,
Or someone whom you care about who is suffering.
For this introductory practice,
Please choose someone who is not your child,
As this can be a more complicated dynamic.
Allowing the image or felt sense of this person and the situation to form clearly in your mind.
Using all of your senses.
Perhaps noticing sensations arising in the body.
There may be tension or an ache or heat or something else.
Just feeling the struggle emerge in the body.
Now I invite you,
Please listen carefully to these words,
Letting them gently roll through awareness.
Everyone is on his or her own life journey.
I am not the cause of this person's suffering,
Nor is it entirely within my power to make it go away.
Even though I may wish I could,
There are times when this relationship is difficult to bear.
Yet I may still try to help if I can.
Aware of the patterns of sensation that may be arising in the body.
Inhaling fully and deeply.
On the inhale,
Drawing compassion into this body,
Filling every cell of the body with compassion,
With kindness.
Letting this being be experienced and soothed on the inhale.
Inviting in the compassion that you need.
And as you exhale,
Sending out compassion to the person who is associated with your discomfort or others in general.
Continue breathing compassion in and out.
Following the body's natural rhythm of breathing.
Letting your body breathe itself.
In for me,
Out for you.
One for me,
One for you.
One for you.
One for you.
Perhaps noticing the inner landscape.
If there's any distress anywhere,
Responding by inhaling compassion for yourself and exhaling compassion for others.
Noticing how the body is caressed from the inside.
As you breathe.
Noticing perhaps that both the in-breath and the out-breath arise from the same space between the exhale and inhale.
So imagining this space as a limitless space of compassion.
Like an unseen and limitless ocean of kindness that embraces all suffering.
And listening to these words once again.
Everyone is on his or her own life journey.
I am not the cause of this person's suffering.
Nor is it entirely within my power to make it go away.
Even though I wish I could.
There are times when this relationship is difficult to bear.
Everyone is on his or her own life journey.
I am not the cause of this person's suffering.
Nor is it entirely within my power to make it go away.
Even though I wish I could.
There are times when this relationship is difficult to bear.
And I may still try to help if I can.
Now releasing the practice and allowing yourself to be exactly as you are in this moment.
Oh Oh Thank you.
