Welcome,
Friends,
To this wonderful practice of self-compassion.
Find a comfortable posture in which you are both relaxed and alert.
You can be sitting on a chair,
On a cushion,
Or lie down,
Or even standing,
But please make sure your spine is straight and upright.
Take a few soft,
Natural breaths.
Begin to sense the whole body sitting and breathing.
How lucky you are today.
You woke up this morning alive and breathing.
And now,
You are giving the gift of these few minutes for yourself.
You might fill your body with the half-smile of kindness.
Smile to your body.
Just relax.
You have nowhere to go,
Nothing to do.
It's all safe.
It's all good.
Bring your attention to the fact of your body breathing.
Note that it is always breathing,
Quite naturally,
From the moment of your birth.
Offer a smile to your lungs and give thanks that it's working for you tirelessly,
Letting your body fill with fresh air and oxygen.
Now,
Bring awareness gently to your own being.
You might reflect for a moment on the truth that,
Like all beings,
You too experience joy and sorrow,
Gain and loss,
Love and pain.
You too have known struggle,
Disappointment,
And hurt,
Without needing to fix or change anything.
Simply acknowledge this is part of being human.
If you like,
You can bring to mind a particular place of difficulty in your life right now.
Something that stirs tenderness or vulnerability in the heart.
It could be fatigue,
Loneliness,
Physical pain,
Self-doubt,
Or a way you feel you have fallen short.
Whatever arises,
Meet it with gentle awareness.
You might place a hand on your heart,
Or wherever you feel that tenderness most.
Feel the warmth of your own touch.
Let your breath and hand offer comfort and steadiness.
Now,
Begin to offer yourself compassionate wishes,
Quietly,
In your mind.
You can use these phrases,
Or change them to words that speak directly to your own heart.
May I be held in compassion.
May I accept myself just as I am.
May my pain and sorrow be eased.
May I rest in kindness and peace.
May I seek the courage to change the things I can and should change.
May I gain the wisdom to know the difference.
May I be held in compassion.
May I accept myself just as I am.
May my pain and sorrow be eased.
May I rest in kindness and peace.
May I seek the courage to change the things I can and should change.
May I gain the wisdom to know the difference.
Continue repeating these or similar phrases.
Let them become like a lullaby for the heart.
Gentle,
Patient,
Sincere.
If the mind wanders,
Gently bring it back to the touch of the hand.
To the breath.
To the words of care.
Let yourself rest in this field of self-love.
If it feels natural,
You might imagine yourself as a small child,
Or as you were at a tender moment in life.
And offer these same compassionate wishes to that younger self.
May you be held in compassion.
May you be safe and loved.
May you know that you are enough.
May you know that I am always here for you.
Allow any feelings that arise,
Sadness,
Warmth,
Resistance to be held in this same spacious care.
Whatever appears,
Offer it tenderness.
Now widen your awareness to include the whole body,
The breath,
The heart.
Let the warmth of compassion fill you from within,
Radiating outward,
Through the chest,
The face,
The whole being.
Rest here for a few final breaths.
Resting in the simple knowing that your own heart is a place of refuge,
Your inner island.
This compassion is always available to you,
A home you can return to.
Again and again.
Bring this feeling of compassion and peace with you throughout your day.
And with the next out-breath,
Start sensing the room you are in.
The sounds and smells around you.
And in your own time,
You can gently open your eyes.
