Self Compassion To Reduce Stress

Heart focussed, opening to heart qualities of compassion and love to assist to reduce stress. Self-compassion brings soothing to our uncomfortable feelings. Finding understanding for ourselves and the difficulties we experience in life that lead us to self-compassion. Letting go of self-judgment that creates harsh self-talk and closes ourselves to compassion. Bringing in soft pink light to soften and heal our hearts.

Transcript

Be comfortable.

Palms up,

Eyes closed.

Take your focus to your breathing.

Be aware of the inhalation and exhalation.

Let yourself drop deeper into your body with each exhalation.

Call your mind back from any distractions.

From the past and from the future,

Come back to this present moment to your breath.

Breathe in,

Relax.

Be aware of how you're feeling at this moment.

The many things that life dishes out to us can be quite difficult to manage and they can cause a lot of emotional distress and this is felt in our solar plexus a great deal of the time.

The solar plexus is that soft area between our ribcage.

Just allow yourself to focus there for a moment.

It's greeting this part of your body.

And as you do just breathe into this area in and out of this part of your body.

And just request it to relax.

And then coming up to your heart.

And just be focused here as you breathe in and out.

And then be aware above you of a bright white light and let your focus go straight up to it.

Use your imagination and let yourself stretch up to this pure white light.

And then call it down with your breath.

Inhale and it flows down all the way through the top of your head down into your body to your heart.

Down through the rest of your body to the bottom of your spine and then ask it to flow down into the earth below you.

As deep as you can.

Then call this white light back up again from the earth through your body.

Heart out of the top of your head and send it back to the source of this beautiful light.

And then request it to flow down again.

Beautiful pure white light flowing in through the top of our head.

Feeling our heart on the way down.

Flowing through the rest of our body and down into the earth below.

Draw it back up with your breath.

Inhale and send it all the way back above us as far as you can stretch up and up and up.

Only to embrace that again breathing in and calling it down.

Be aware of any sensation as it flows through your body.

Down out of the base of your spine and deep into the earth.

Gift it back up.

Inhale and send it back to the light above.

High above us.

And then last time inhale it just down to the level of our heart.

Rest in your heart.

It's softening our heart.

It's opening our heart just a little more.

Relax.

Be aware that the qualities of our heart are so important for assisting us to deal with the distress of the issues that come up day to day.

There can be a lot of emotional upheaval that we are faced with,

That we feel.

Just relaxing into your heart as you contemplate the qualities of love and compassion.

The compassion that we're going to focus on today is self compassion.

Compassion for ourselves and all the difficulties that we deal with.

It is the way of life.

And when we draw compassion to us we are asking compassion to soothe our ruffled emotions.

So breathing into your heart.

Let it fill with this quality of compassion.

Relax and breathe in again the quality of love into our heart.

And today these are for you to use for yourself.

To soothe your heart and to soothe those emotions that are peaking.

So just as if somebody was stroking your ruffled emotions.

Let's breathe in and just imagine that our ruffled emotions being soothed by a gentle stroking hand that's full of love and compassion.

And sometimes the things that can prevent us from feeling the self compassion are our own judgments of ourself.

The many things that we hold up and judge ourselves by can prevent us from giving ourselves any compassion.

So quite often these things that we hold up to judge ourselves by they are no longer for our highest good.

They may be teachings from long ago.

There may be teachings that are not presently relevant for us.

And things that we can step aside from that we can allow ourselves to no longer judge ourselves by.

We're just breathing in and breathing out of your throat area just allowing some release from all the judgments that we make about ourselves.

Just letting go of anything that makes us feel like there is an expectation.

Inhale and breathe out through your throat again.

Just letting go of any expectations we have of ourself.

These also can cause us to feel very agitated,

To feel stress.

A place that will calm our emotions is a place of acceptance.

So let's replace the judgments we make about ourselves with self acceptance.

So breathing into your throat first of all and just give that some relaxation,

Some spaciousness,

Some rest and softening all around the throat and the neck.

Breathing in again to the throat and the neck area.

Just loosening,

Letting go of the grip and the clenching that we often go into.

When we are trying to live up to expectations that don't suit us,

That we don't wish to have in our life.

Relax all around the throat and neck area.

Very good.

And coming back to the heart chakra.

Breathing in.

Let the heart fill.

Let it expand.

Just keep breathing in and being aware that our hearts can grow.

They can fill with the emotions of love and compassion.

So just see your hearts swelling like a balloon.

Feeling the well-being of the sensation.

Very good.

Now we're going to send some of this love and compassion to our solar plexus.

So just breathing in to our solar plexus,

That soft area between our rib cage and sending some of this love and compassion to this part of our body.

The part that fills the emotions more than anywhere else.

Very good.

And just like a cleansing motion,

We're going to breathe in and then breathing out and releasing from the solar plexus.

Letting go of the ruffled emotions.

Letting go of anything that feels like it has a strong charge around it.

We don't need to name it or know what it is.

Just intending that the charge be released.

Any strong emotions.

Just let some of this be released through this part of our body.

So breathing in and breathing out from the solar plexus.

Letting go.

Releasing.

Releasing.

Releasing.

Very good.

Just resting there now.

Just being aware of how you feel right now.

And just bringing this lovely caring part of yourself to yourself.

To your emotional body.

Nurturing ourselves.

It's time breathing in this nurturing energy into our solar plexus.

Relax.

Breathing in self acceptance into our solar plexus.

Relax.

Breathing in self approval into our solar plexus.

Let this soften and soothe our solar plexus.

And then breathing in to everywhere.

Just let yourself feeling the richness of this loving self compassion that we are offering ourselves tonight.

Being aware in your heart.

Being aware how you feel now.

Being aware of this beautiful white light that we called on earlier.

And as it flows down to us now and into all the places that we've been working with today into our hearts,

Into our solar plexus,

Into our throat.

This beautiful white light is mixed with a rose quartz pink.

So this pink light flows down into the whole of our being.

Light of love.

Loving light.

Let it flow into every cell of our body.

Relax.

Enjoy.

Reviews

Self compassion is challenging to give, but this meditation helps you to open up your body to a deeper level and receive that compassion. Thank you.

Good one. There is one other meditation that has music with words in it. Just wondering if you would consider doing an additional version of that with instrumental music.
We are enjoying your work. Namaste. Kelly and Vincente.

brilliant, if only my alarm didn't go off. will do again for sure.

really relaxing. im going through an awful divorce and really struggling, I can see this being even more valuable when my emotions are peaking. I'll definitely be bookmarking, thankyou 🙏