Find a comfortable position,
And allow your body to settle.
If it feels comfortable,
Gently close your eyes.
Take a slow breath in through your nose,
And exhale slowly through your mouth.
Again,
Inhale gently,
And exhale fully.
Allow your breathing to slow.
Many people move through life holding themselves to very high standards.
When things feel difficult,
The mind often responds with criticism.
I should be handling this better.
I shouldn't feel this way.
But the nervous system responds very differently to compassion than it does to criticism.
Right now,
We are creating a small pause,
A moment of kindness toward ourselves.
Take another slow breath in,
And exhale slowly.
Bring your awareness to your body.
Notice the surface beneath you.
Notice the support holding you up.
Now bring attention to the center of your chest.
Place a gentle awareness here.
You might imagine breathing directly into this space.
With each inhale,
Imagine creating a little more room.
With each exhale,
Imagine softening.
If something has been difficult for you lately,
You might gently acknowledge it.
You do not need to analyze it or fix it right now.
Simply notice.
Now silently offer yourself a few compassionate phrases.
You might say to yourself,
This is a difficult moment.
Many people experience moments like this.
May I offer myself patience.
Take a slow breath in,
And exhale slowly.
Compassion does not mean ignoring challenges.
It means responding to them with kindness instead of judgment.
Notice how your body feels as you breathe slowly.
Notice the space in your chest.
Notice the softness in your shoulders.
Take another slow breath in,
And exhale gently.
Allow your body to settle into this moment of care.
You deserve moments of compassion just as much as anyone else.
Take a few more slow breaths here.
Breathing in kindness,
Breathing out tension,
Breathing in patience,
Breathing out self-judgment.
Now begin to bring awareness back to your surroundings.
Notice the room around you.
Notice the support beneath your body.
Gently wiggle your fingers or toes.
And when you're ready,
Allow your eyes to open.
Carry this sense of compassion with you as you move forward.
If this practice helped you feel a little more grounded,
You're welcome to follow me here on Insight Timer for more nervous system regulation practices.
Namaste.
