Hello,
I'm Lorie Cameron.
As a parent in one of the most challenging times on our planet,
I do understand what it's like to face the day-to-day,
The week-to-week,
The uncertainty,
The fear,
The stress,
All that's risen because of the multiple crises that we're in right now.
And we're navigating all of it,
The work,
Home life,
Providing emotional support to kids or those in need.
Let's take a moment to prepare for a guided meditation.
Find a quiet place to be still and solitude if you can.
I know it's hard sometimes.
It might mean that you find time early morning or late at night.
Or maybe it's next to the bed of someone you're caring for or while you're tucking in a little one.
For many of my students,
They go out to the car.
You find your place,
A place that's just for you where you can meet yourself in stillness.
Bring to mind the role you play as a parent or caregiver.
Maybe you're caring for a loved one or you're a working parent with kids at home.
Envision yourself in that role.
What are you doing?
See yourself in motion.
How are you feeling?
These are impermanent activities and states.
But as you prepare for this meditation,
See that you're kind of stepping into the movie of yourself,
Embodying the role of working parent or caregiver.
So we're going to cultivate peace of mind through opening our hearts.
And we'll do that with self-compassion.
Self-compassion brings the two wings of mindfulness and compassion together.
It helps us shift how we relate to the harder moments of being a caregiver,
Being a working parent.
At its core,
Self-compassion is about opening our hearts to ourselves,
Responding to ourselves in the same way we would to a friend in a similar situation.
We all have natural compassion.
And we can strengthen the compassion we have when we direct it to our own inner experience.
Whatever we practice gets stronger.
And over time,
With practice,
It will become easier for you to respond to yourself with kindness in the midst of your busy days,
In the midst of a lot of demands on your energy and time.
Let's practice together.
So wherever you are,
Sitting,
Standing,
Just bring attention to your body right here.
If you are sitting,
Just shift your body a little bit,
Just adjusting so that you're a little more comfortable,
A little more relaxed,
A little more calm.
You can bring attention to your feet on the ground.
This grounds you,
Gives you a sense of stability.
Take a deep breath in and direct it all the way through the body,
All the way down to the feet.
That helps you settle and arrive right here with me.
Now lengthen your spine so that you're alert,
But not stiff.
Soften your shoulders,
Soften your hands,
Just let them relax.
Maybe they're on your lap,
Maybe they're crossed together.
Whatever is comfortable,
This is for you.
Now bring a gentle attention to your body breathing.
Mindfulness is about paying attention.
You pay attention to so much in your world,
Colleagues,
Clients and customers,
Children,
Family members,
People you care for.
This is a space and time for you to turn that attention inward,
Bringing awareness to the world of sensation in your body.
See what you notice,
Energy,
Tingling,
Pulsations,
Maybe there's some hunger,
Maybe you're full,
Maybe there's heat or coolness.
Just noticing sensations right here,
Right now.
Rest here for a moment.
Now bring the role you're playing,
Working parent,
Caregiver,
Whatever it might be,
Just bring that up again,
Bring it in your mind,
Feel it.
Step into that role,
Witnessing yourself,
Seeing yourself,
Tuning into sounds.
What sounds are you hearing?
Is it people on Zoom while your child's next to you taking a class?
Is it laughter?
Is it conversation,
Just sensing what it's like to be you?
Allow yourself to fully embody this role in your life right now.
Juggling,
Work,
Caregiving,
All of it,
Your own needs,
Shopping,
Cooking,
The whole gamut.
What does that feel like?
Step into the situation to the extent that you start to notice unease in the body.
It's hard.
Where do you feel that?
You might put a hand where you feel the sensations of suffering or heaviness or contraction,
Unease.
As you make contact with the felt sensations in the body,
You can say to yourself slowly and clearly,
This is hard.
This is difficult.
I'm exhausted.
Naming what's here,
Recognizing what you're experiencing right now in your life is a powerful step,
A powerful tool.
It allows you to separate yourself,
To witness the experience instead of being swallowed up in it.
This is hard.
This is difficult.
Just take a breath here.
Next,
You can broaden your experience,
Your perspective by remembering that you're not alone.
This experience is part of being human.
The second step is connecting with our common humanity,
This difficulty,
This juggling at all,
This feeling depleted and exhausted sometimes,
The feeling of connection and love and meaning and purpose,
All of it is part of being human and you're not alone in this experience.
There are others who are navigating the same thing right now.
Say to yourself,
This is part of being human.
I am not the only one who's experiencing this.
Others feel just like me in this situation.
You can even envision other people imagining them,
Your neighborhood and community,
People you work with,
People all around the world.
There's so many people experiencing this right now.
Let your body relax a little into that.
And now for the third step,
Self-kindness.
Place a hand over your heart.
I put it right on my chest.
Feel the weight.
Or there might be another spot for you,
The side of your face with the back of your fingers maybe,
Or maybe you hold one hand with the other.
Just let yourself feel the gentle weight and warmth of your hand.
Now say to yourself slowly and clearly,
It's okay sweetheart,
What do you need?
What will help here?
It's okay.
I'm okay.
I'm doing enough.
I'm doing the best I can in all these roles.
It's okay sweetheart.
I'm okay.
May I give myself what I need right now.
May I accept myself as I am.
May I have the courage and strength to take wise,
Effective action.
Breathing.
Even seeing a friend,
A dear friend or loved one in the same situation as you,
Managing it all,
Being pulled.
What would you say to this person in your kindest,
Most open-hearted way,
What words of encouragement would you give?
What message would you like to offer straight to the heart of this fellow human being,
Your friend in a similar situation?
Feeling the weight of your hand on your chest or wherever it might be,
Offer the same warm caring message to yourself.
Allow your mind and body,
Your heart to settle in this space of peace,
Of loving awareness,
Of self-compassion.
May I be peaceful.
May I be happy.
May I be healthy and strong.
May I be at peace.
May I be peaceful.
May I be happy.
May I be healthy and strong.
May I be at peace.
All done.
Thank you for being here with me,
For practicing.
May you take small moments in your day to reconnect to this feeling.
You can just take a deep breath and say,
May I be peaceful.
You can return to this practice every day,
Again and again.
This is for you.
This is you putting your oxygen mask on,
Renewing yourself,
Building your resilience.
You've got this.
I'm here.
May you be well and take care.
