Growing self-compassion Growing is intentional cultivation of something that is important to us.
In this practice,
We cultivate sense of warmth,
Support,
And care within ourselves.
This practice is based on the knowledge of neuropsychology and neurophysiology,
Rick Hansen's writings,
And Buddhist practice metta or,
In other words,
Loving-kindness meditation.
This practice will take you approximately 20 minutes.
First,
Create a space for your practice.
Probably you want to switch off notifications on your phone,
Drink some water,
Or open or close the window.
Now find a position that will help you to remain relaxed and weak-fulfilling.
Take a look at the space where you sit,
Noticing how you are looking now,
What is the quality of your vision at the moment.
Now gently close your eyes.
Thank yourself for dedicating this time to your attention and wellbeing.
Take the time to settle in and notice that this is a time when you can be with yourself just as you are,
Without any necessity to go anywhere or be anyone.
Now notice how are you,
How do you feel?
Okay,
Now take several deep breaths.
Long and deep inhale and exhale.
Inhale and exhale.
Notice how does this affect the way you feel?
What's appearing now in your body?
At any moment of this practice,
You can come back to this deep breathing if you want to get some extra support.
Now bring your awareness to your feelings and thoughts.
Just notice them without any forcing or judging,
As you would notice it burns in the forest during your relaxed walk.
Nowitty.
Now fill in some loving and caring messages you want to send to yourself.
It could be more general messages such as May I be healthy?
May I feel inner strength and support?
May I find ease and playfulness?
May my curiosity support me?
Or that could be also some more specific messages aimed to the particular part of your life?
May I find peace and joy in my work?
May I be happy,
Loved and loving in my relationships?
May I find my own way in physical exercising?
And so on.
Of course you can generate your own messages and find words that will see you to your best.
May I be happy,
Loved and caring in your relationships?
May I be happy,
Loved and caring in your relationships?
Now notice all the feelings that those messages create in your body.
Feel in them.
Where are those feelings?
Are there any tones in those feelings?
Just focus on the bodily sensations.
Noticing this curiosity.
How are they now?
What do you feel?
And also notice what are they like.
Try to generate some metaphor that describes them in the best way.
Continue.
Now let this experience sink into you.
Just be present with supportive and caring feeling and let yourself absorb it.
With every cell of your body.
Even with your eyes,
Heart or every other part of your body that you can find.
If at the time you notice your attention wandering,
Just notice that the thought about something or some memory that made it wander.
And then gently bring your attention back to the pleasant feeling of care and support within your body.
Now take some time to reflect what's pleasant for you about this feeling.
What's important about it?
Take a moment to notice how are you feeling now after this practice.
Now thank yourself for this practice.
Gently let your eyes open.
Let your body stretch as it wants at this moment.
This is the end of this practice.
Continue your day in a way that's good for you.
