This short practice will take less than five minutes.
Start by sitting on the floor or in a chair and gently close your eyes,
Feeling your body where it makes contact with the support beneath you and settling in.
Notice your breathing as you inhale and then exhale.
Feeling the breath move through your body,
Feeling your chest gently expanding as you inhale and then gently relaxing as you exhale.
And then place your hand gently on your heart as you start to cultivate feelings of warmth and compassion.
Visualize bundling up in a warm blanket,
Feeling your body warm and cozy and comforted.
Now think of something you're struggling with right now or something you're beating yourself up about.
And now repeat the following phrases of self-compassion to yourself saying,
I'm having a hard time right now.
And just notice that the mind comes in saying,
It's not that bad or others have it worse just noticing.
Everyone feels this way sometimes.
May I be kind to myself in this moment?
May I give myself the compassion I need?
And now really accept the compassion you're giving to yourself.
Feeling this energy flow through your entire being.
I'm having a hard time right now.
Just repeating these phrases to yourself.
I'm having a hard time right now.
Everyone feels this way sometimes.
May I be kind to myself in this moment?
May I give myself the compassion I need?
And just sensing this warmth and compassion through your body.
I'm having a hard time right now.
Everyone feels this way sometimes.
May I be kind to myself in this moment?
May I give myself the compassion I need?
And then just noticing how does the heart feel gently beating beneath your hand?
And now notice the sounds in the room.
And when you're ready,
You can gently open your eyes.
