Get yourself comfortable.
Laying with your back relaxed.
You're laying down in a chair.
Closing your eyes.
Gazing gently to the floor.
Take a deep breath in.
And exhale.
Take a deep breath in again.
And exhale.
Begin thinking about a recent challenge you've experienced.
When you're in that moment and you're practicing this meditation in the moment,
Just allow it to breathe easily into this mindfulness.
And be aware of the emotion.
Label it.
Name it.
Give it a color if you wish.
Find it in your body.
Place your hand over that part of your body where you feel it.
You might be laying on your shoulders.
It might make your heart beat faster.
You might feel a lump in your throat.
Your mind is going crazy with all kinds of thoughts.
Allow it to happen.
Using non-judgment in this moment.
Allowing what to arise to arise.
To be here.
It's okay to feel discomfort.
Like anything in life,
There is a flow.
When one thing comes in,
It must exit again.
Depending on what we choose to do,
It will remain for a while or it can just pass by.
Reminding ourselves of pain times resistance equals suffering.
So when we change that to experience this pain times acceptance,
Being in mindful awareness,
We release our suffering and we're able to find solutions and resolutions to what's wrong.
What's laying on us,
We can let it go.
So again,
Sitting with this emotion and these thoughts.
Being with it presently without judging it.
Just letting it be.
Now thinking about common humanity,
What connects us all our emotions the feelings that we experience.
What makes an emotion so strong is when we attach ourselves to it.
When it becomes part of our identity.
What a way to release that is to think about how we are all connected.
What this human experience is about our emotions and our feelings and working with them in harmony.
And that's what self-compassion helps us to recognize is how to become friends.
Not just with ourselves but with what we experience.
We can learn valuable lessons to gain deeper wisdom by looking into common humanity over this one particular emotion or maybe multiple.
We are able to understand and remember and to think about the people who have passed on before us.
With the same emotion,
Maybe similar situations,
We can turn to for advice.
We can integrate these lessons and help other people.
We are all connected through this one big ocean.
We can choose to get off our little boat.
And swim over to another person's boat.
That's not available.
And that's where this beautiful act of self kindness comes into play.
Reminding ourselves of what brought us here into this meditation,
The emotion experience that happened.
We ask ourselves what do I need in this moment?
What do I need in this moment?
Your mind will go searching for that answer and it will come back to you,
Your awareness and tell you what it is that you need in this moment.
With the certainty and understanding and a commitment to loving yourself deeper,
Take a deep breath in and you exhale.
Boiling your toes and your fingers,
Opening up your eyes.
You go and do that thing that you decided was the right thing to do in this moment.
Many blessings.
