Self-Compassion Practice

This self-compassion and self-care practice is useful when we are overwhelmed by a difficulty and find it hard to let it be here just as it is. By opening our hearts to ourselves, we can strengthen self-acceptance, compassion, tolerance, kindness and patience.
This short guided meditation helps us to bring mindful awareness to our struggles, to recognise that this is part of our human experience and to choose a more compassionate response to ourselves.

Transcript

This is a self-compassion practice and can be useful to use when you're going through a difficulty and we're going to cover three steps to this practice.

So first of all,

Acknowledging this difficulty and struggle that you're experiencing in this moment.

What emotions are present as you bring to mind this difficulty?

What sensations arise in your body?

What thoughts are present?

Just allowing yourself to explore with deep awareness what is going on for you right now.

The next step is to realize that this is not because you're flawed in any way.

There is a sense of common humanity where as humans we struggle,

There are times that are really difficult for us.

And so what you're experiencing at the moment is part of being human.

Can you allow that to be here just as it is?

Right now not needing to change anything but realizing that this is because you are human.

It's a human experience.

And the next step,

The final step,

Is to offer kindness to yourself.

And you could do this in different ways.

You could place your hands on a part of your body that might feel soothing,

You might place one or both hands on your heart if this is comfortable for you.

Also feeling supported by your hands on your belly or anywhere else that is comfortable for you.

And you may offer kind words to yourself.

Perhaps in a way that you would offer kind words to a friend who's going through a difficulty.

Something like,

I'm here for you.

It's okay.

I know this is difficult and I'm here.

I care for you.