Embodying Fierce and Tender Self-Compassion.
This guided meditation has been developed to balance the energies of fierce and tender self-compassion in an embodied way.
I'd like to invite you now to get into either a seated or standing position so that your body feels alert yet connected to the earth beneath you.
Where you can allow your backs to be straight,
Lungs to be open.
This posture will foster an easier flow of the fierce and tender energies.
And now if it feels right,
Putting both hands on your solar plexus,
Your center,
Or some other place on your body that helps you to feel strong and supported.
This posture facilitates rooting,
Grounded connection,
Just like trees are deeply rooted within the earth.
So you too can be grounded into this moment.
Let us now begin to notice our breathing.
Just noticing your body's natural way of breathing in,
Breathing out.
No need to change or control it.
Just letting the rhythm flow.
During the practice,
Whenever you've noticed your mind has naturally wandered,
Gently bringing your attention back to this very moment.
To the body,
To the breath without judgment.
And now begin to focus on your in-breath specifically.
Feeling each inhalation.
As you breathe in,
Imagine that you are breathing in fierce,
Young compassion.
You may even notice taking in a deeper,
More energized way of breathing.
Feel the energy arising from the base of your spine and through your entire body.
If you'd like,
You can imagine the young energy as a bright white light flowing through you.
Or even a powerful force of nature,
Like a strong wind.
You might even allow this energy to move and sway your body.
Swaying,
Moving in a way to connect further into this fierce young energy.
Breathing in fierce young energy.
And now take a big deep breath in and hold it for 5 to 10 seconds before releasing.
Now place your hands on your heart or some other soothing place on your body.
And as you do that,
Begin to focus on your out-breath.
Feeling yourself relax with every exhalation.
As you exhale,
Let go and let be.
With each out-breath,
Imagine that tender yin compassion is flowing through you.
Loving connected presence.
Let it nurture you,
Heal you.
If you'd like,
You can imagine the yin energy as a soft golden light.
Or perhaps a gentle aspect of nature,
Like a soft breeze.
You might even imagine that you are moving in the soft breeze.
Moving in a way that further connects you with this tender yin energy.
Connecting with tender yin energy.
And now let's take a deep breath in and hold it for 5 to 10 seconds.
Once again,
I'd like to invite you to take a deep breath in and hold it for about 5 to 10 seconds before releasing.
Now bring yin and yang together,
Putting one hand on your heart,
The other hand on your solar plexus.
As you breathe in,
Imagine that you are breathing in fierce yang energy.
And as you breathe out,
Imagine that you are exhaling tender yin energy.
Breathing in fierce yang energy.
Breathing out tender yin energy.
Allowing both of these energies to flow freely in your body,
Merging,
Integrating,
Dancing within you,
Fierce and tender.
Letting the inward and outward flow be as natural as the movement of the ocean.
Waves going in,
Waves going out.
Feel free to focus more on experiencing than yin or yang energy if it feels right to you.
Letting your focus flow more to tender or fierce,
Whichever you're needing more in this moment.
Like waves of an ocean flowing in,
Flowing out.
Tender and fierce,
Fierce and tender,
Flowing.
And now,
Whenever you're ready,
Gently opening your eyes,
Maybe even pausing to look around the space that you're in.
Noticing familiar,
Pleasant objects in your space.
Perhaps stretching your body.
Having a sip of water.
