This is a short meditation for practicing self-compassion during a time of difficulty.
First,
Recall the difficult situation.
Perhaps you are feeling stress,
Having a relationship issue,
Or worrying about something that might happen.
Just take a moment to get in touch with this situation.
What happened?
What might happen?
Who said what?
Just bring the situation into your mind.
Now,
We want to acknowledge this moment of difficulty and suffering.
Repeat the following phrases or similar phrases of your own to help you express this.
This is a moment of suffering.
This is really hard.
I am struggling right now.
Next,
Connect to your common humanity.
Suffering is a part of life.
Again,
Use these phrases or similar ones of your own making to connect to this feeling.
It is normal to have difficult moments.
Everyone struggles sometimes.
I am not alone.
All people experience pain.
Many people have felt this way before.
Suffering is a part of the human experience.
Now,
Offer yourself compassion.
Place your hands over your heart to soothe and comfort.
Feel the warmth of your hands sinking into your chest.
Allow feelings of love and comfort to fill your body.
Provide yourself with kindness in this moment.
And now I want you to speak to yourself as if you were comforting and supporting a beloved friend.
Use phrases like,
I am here for you.
I support you.
It is going to be okay.
I am sorry you're experiencing this.
I love you no matter what.
Take a few moments to allow yourself to truly receive these wishes for love,
Happiness,
And freedom from suffering.
