Om Airport Begin by finding a comfortable seated or lying down position.
Wherever you are,
Allow your spine to remain straight.
If seated,
Rest your hands either on your thighs,
Palms facing up or down,
Or allow your hands to lie gently on your lap.
If lying down,
Rest your hands either palms facing up by your sides,
Or allow your palms to rest on your heart or lower abdomen.
Wherever you are,
Find comfort in your physical form.
Once you find a comfortable seated or lying down position,
Allow your eyes to close.
Or if you would prefer,
Invite a soft downward gaze in such a way where you're gazing but not seeing or getting distracted by the environment around you.
Now begin to draw your awareness to your breath.
For the next few moments,
Allow your breath to naturally flow in and out.
As you inhale fully and exhale completely.
Exhale fully and exhale completely.
If your mind begins to wander,
No problem at all.
How can you acknowledge any thought or distraction and let it go with your exhale as you draw your awareness back to your breath,
Back to your body,
Back to this moment.
And as persistent as your thoughts may be,
The continual practice of bringing your awareness back to your breath will strengthen over time.
When you're ready,
Begin to bring your awareness to the concept of self-compassion.
What are your initial experiences when you first get curious about compassion toward yourself?
Without judgment,
Allow whatever sensations to arise and then let them go with your exhale,
Continually bringing yourself back to the practice of self-compassion.
In your own time,
Think of a situation in your life that is difficult,
That is causing you stress or anxiety.
Call the situation to your mind and see if you can actually feel the stress and emotional discomfort in your body.
What sensations are you aware of in your body,
Mind,
Or heart?
If it feels comfortable,
Gently place your hands over your heart and feel the warm,
Soft touch of your hands on your chest.
Or if you'd prefer,
Adopt a soothing touch that may feel more comfortable or authentic to you.
When you're ready,
Silently or aloud,
Repeat after me.
This is a moment of suffering.
Suffering is a part of life.
May I be kind to myself.
If you would prefer,
Feel free to adopt a final phrase that resonates more with you at this time,
Such as,
May I offer myself the compassion that I need.
May I accept myself exactly as I am.
May I believe in my inherent worthiness.
Or may I forgive myself.
Silently or aloud,
Repeat these phrases three more times.
This is a moment of suffering.
Suffering is a part of life.
May I be kind to myself.
May I be kind to myself.
From this place of self-compassion,
Bring your awareness back to your breath,
Back to the here and now.
Become curious about the feelings and sensations that arise for you as you sit with this practice of self-compassion.
When you feel ready,
Begin to invite gentle movement back into your body.
In your own time,
Allow your eyes to slowly blink open as you return to the room.
Take a moment to offer yourself gratitude for taking these few mindful moments.
