This is a meditation that you can do any moment that you feel a sense of struggle or difficulty.
You can do it day or night or when you need some care and self-compassion.
To practice,
I would like to invite you to think about a situation in your life that is difficult for you or the challenge you currently struggle with.
Maybe you experience stress from work,
Difficulties in a relationship,
Financial insecurities or any challenge or worry that you are confronted with.
Thereby I would like to ask you to bring to mind a situation that is difficult but perhaps not overwhelmingly difficult,
Especially if you are new to this practice of self-compassion.
Now allow this situation to come to the forefront.
So really get in touch with it.
What's going on?
What has happened or what might happen or what was said?
Really bring the situation to life in your mind's eye.
And shortly I will present you with a series of phrases that help us to remember the three components of self-compassion,
Allowing us to soften and find more ease with a challenging situation.
So from here let's move to the first phrase which is this is a moment of suffering,
Right?
Maybe allowing for some space and mindful awareness to recognize that this is a moment of suffering for you,
That suffering is present.
And I'd like to invite you to use your own words or phrases that really resonate with you,
Something like this is really hard right now or I'm really struggling.
So really acknowledging the difficult.
Take a moment to do this.
Now let's move to the second phrase which is suffering is a part of life.
We are reminding ourselves of common humanity and recognizing suffering is universal.
Really acknowledging that there is more people going through similar situations.
Of course the degree and flavor of suffering may be very different but suffering is a part of life,
This part of being human.
And again you may find your own words to use,
Some words that speak to you,
Something in the line of there is more people going through a similar situation.
Really taking a moment to remind yourself that suffering is part of life.
And the third phrase is may I be kind to myself in this moment.
To support this bringing of kindness to yourself I would like to invite you to place one hand on your heart or any other place or body part that feels soothing or comforting when you place a hand there,
Softly rubbing and moving or keeping it still,
However you feel like.
Feeling the touch of your hand,
Allowing the feelings of care and warmth to stream through your fingers.
While you say to yourself,
May I be kind to myself.
Again using words that support this kindness,
Perhaps language you would use for a good friend to,
Yeah,
To support this friend that would go through a similar situation.
What would you say to them to soothe and comfort?
Maybe something like I'm here for you,
It's going to be okay,
I really care for you.
You can also use a diminutive such as darling,
Love or use your first name.
Darling I'm so sorry for you,
I see what you're going through.
Anything that feels natural to express your deep wish to be well and happy and free from suffering.
Take a moment with your hand on your heart,
Just breathing and sending yourself these wishes of warmth and happiness.
And then letting go of the practice,
Noticing how your body feels right now and just allowing any sensations to be as they are.
Just be as you are in this moment.
And knowing that you can always come back to this practice any moment,
Whether it's during the day or in the middle of the night.
Taking a moment to recognize that there is suffering and that suffering is part of life.
And placing a hand on your heart saying I'm here for you.
