This is a practice that can be done either sitting up or lying down.
You choose,
Just get into a comfortable position that is right for you.
And then we begin by taking a few full breaths,
Breathing in,
Filling up our stomach and then breathing out.
As you breathe in,
Allow your stomach and chest to become full.
And as you breathe out,
Allow yourself to relax,
Relaxing here and now where you are.
And then gently place one hand over your heart.
Your heart is working all the time to keep you alive.
See if you can give your heart some warmth and kindness.
And then bring to mind something that you're having a hard time with right now in your life.
Maybe there are some strong feelings that are really heavy to carry right now.
Maybe you're feeling lonely and sad.
Or maybe you're disappointed or angry about something or someone in your life.
Maybe you're angry at yourself about something.
Think of something that you're having a hard time with right now.
And then with your hand over your heart,
Say the following phrases while you send warmth to your heart.
I am 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?
See if you can open up just a little bit more to really hearing and feeling these phrases as you say them again 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?
I am 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 check in with your heart now.
See what you notice.
See what you feel in your body,
In your heart right now.
Is there an opening?
Is there a tightening?
Is there warmth?
Is there coolness?
See if you can send just a little bit more warmth into your heart,
Into your body.
See if you can send yourself some of the compassion that you need right now.
