Good evening,
I'm Miriam Amavi and welcome to our falling asleep and self-compassion meditation.
I invite you to make yourself comfortable so you can fall asleep,
Because there is no outro in this meditation.
But before drifting off,
We're going to turn towards a little bit of self-compassion and help you remember the things that you did well today,
Because this often leaves no chance for rumination and is so important because often we do so much that we can actually be proud of,
But we don't allow ourself to be proud of it.
And I invite you to just really sink into this compassion in this meditation and I wish you a wonderful sleep.
So get any wriggles and movements out of the way,
Perhaps take a little stretch if that feels good.
And then when you're ready,
I invite you to just close your eyes if that feels safe.
Let your legs and your arms be heavy and feel the support of the surface beneath you,
How it holds you.
You can bring your attention inside of your body as you focus on all that has been going on inside you.
All the experiences that you've been through,
All the things that you did,
That you saw.
And notice what these experiences left within you,
If something comes up.
Because all that we experience always resonates with us,
We are human beings,
Things do something with us and that's okay and that's why we're here.
So I invite you to bring your hands to a place on your body where you can feel something,
Where you can feel a resonance to whatever you've been going through.
Maybe you can feel a heaviness somewhere in your body or a clenching,
Or a burning sensation or a tingling sensation,
Maybe there's some nervousness somewhere,
Some fear,
Or maybe there is a warmth somewhere,
Excitement,
Maybe there is a numbness somewhere.
Maybe it is just a thought,
A worry,
And whatever you feel,
See if you can meet it with compassion as you sense that this place on your body,
In your body,
In your being needs attention.
We're not here to make it go away or fix it,
Get rid of it,
We just want to notice what is present right now.
And meet these feelings,
These sensations with compassion,
Because they too deserve attention,
They want to be seen and heard.
It is important to tend to our emotional experience as much as it is important to tend to our body and our physical health,
Because if we always suppress everything that is going on within us,
If we always meet ourselves with rudeness and judgment,
Our emotional experience will become tight and uncomfortable,
Our uncomfortable feelings just become stronger.
So I invite you to notice what happens when you meet all these feelings,
Everything that's been going on with you with compassion.
You can also offer these feelings,
These sensations a few kind words like,
Of course you feel this way,
And nothing that you feel is too small for kindness,
For attention,
Attunement.
Because every feeling is valid,
And of course you feel this way,
There is so much happening right now,
There is so much you are going through,
Even if you don't acknowledge it to yourself.
You are allowed to be overwhelmed,
To be sad,
To be angry,
To be fearful,
It is human to feel this way.
And you can just notice how your hands feel on your body,
Notice the gentle warmth that they ooze into your body,
Softening all that you experience inside your body,
And remembering that you are living for the first time,
You don't need to have everything figured out right now,
And each day as you go,
You will gather more information about what you need,
What you want,
Who you are,
If you keep meeting yourself like this.
And perhaps you can give yourself a hug internally,
A hug for your humanness,
A hug for all your fears,
Because they are so understandable,
A hug for your shame,
A hug for all your sadness,
A hug for everything that is rising inside you,
Really acknowledging yourself that you've been through a lot as a human,
Life in itself is challenging,
Is painful,
And that all this can be a lot sometimes.
And tending to your emotions like this,
Being compassionate with yourself doesn't mean that you're weak,
It actually means that you're very,
Very brave and strong.
Because these emotions,
Emotional pain,
Is often what people fear the most in life.
Being true to themselves,
Tending to their hurt,
Allowing themselves to be human is what many of us run from.
And in this moment,
You are actually meeting yourself and your humanness,
Which is so brave,
So compassionate,
And so beautiful.
Notice how you are not abandoning yourself in these challenges in life.
That when you come back to yourself regularly,
Allow yourself to feel,
Listen to your emotions,
Your inner experience,
All these parts of you don't feel so alone anymore.
And it often gets a little bit more bearable,
It feels less lonely.
And now I invite you to call to mind everything that you did well.
Think of some successes,
Even if they're tiny.
And I don't mean successes in a way that society makes them out to be.
I mean little successes that mean something to you.
Maybe how you were kind to yourself today,
In a moment where you let a cup fall to the ground and shatter,
Or when you completed something that you wanted to do,
Or you were kind to yourself when you were just lounging in bed,
Even though you had things to do.
Perhaps you fed yourself well,
Or you took yourself on a walk,
Called a friend when you needed to,
Listened to some music that brought you joy.
Perhaps also little moments come to mind that you're proud of,
That you did well in the past week,
Or the past months even.
Nothing is too small for this.
Perhaps you find another little thing that you did well,
Or even a big thing.
A moment where you liked yourself,
A moment where you were kind to yourself,
A moment where you were happy to experience that moment,
And really step into these moments,
Into what that feels like when you are kind to yourself,
When you bring to mind what you're proud of.
Even when it's just a tiny sliver of pride,
See if you can allow a little more of that feeling.
See what it feels like if you can acknowledge a success,
Even if your thinking mind thinks it's too small to celebrate,
And let that feeling spread across your body.
Perhaps it's a warmth,
A lightness,
Let that ooze into all your cells,
Taking this feeling with you as you notice what the surface feels like when your feet touch the mattress,
What feels like when your legs are carried,
Held,
Cradled,
How your feet and your legs become so heavy,
They don't have to do anything in this moment,
And notice what the surface feels like when your bottom is meeting the surface,
You can notice any pressure,
Warmth,
And let your lower back sink into the surface,
How does it feel when it's meeting the surface?
Let your bottom just sink into your bed,
Feeling held and safe,
And let your shoulders become so heavy,
Let them sink into the mattress,
Let them be heavy,
They don't have to carry anything anymore,
They can just be held and heavy,
And just lay there,
Letting everything go,
Falling into a deep,
Cozy slumber,
Your belly can let go,
Can become soft,
And your face can just melt,
Eyes become heavy,
They can just get slightly open,
All your muscles can become limp,
And your whole body just heavy,
Drifting,
Being supported,
There's nothing for you to do,
You can just let go into a deep,
Cozy slumber,
You can just let go into a deep,
