Les 1
Compassionate Breathing
Let the breath be your anchor to the present moment that connects you with yourself. Breathing is always taking care of you, is your refuge of peace, the space where you can relax and let everything be as it is.
Les 2
Compassionate Body Scan
During this meditation, we will scan the different parts of our body establishing a kind and compassionate relationship. If along the route you feel comfortable and at ease in a certain part of the body, send there gratitude and appreciation. And, if you have unpleasant sensations in a certain part, maybe you can let your heart turn kindly and compassionately towards that part.
Les 3
Self-Care Break
In this self care break, we will stop and bring mindful and compassionate attention to ourselves recognizing how we feel and what do we need in this moment.
Les 4
Self-Compassionate Pause
In this practice, we will create a pause space connecting with discomfort, worries and suffering. Learning to bring compassion towards ourselves. Practice based on Kristin Neff´s pillars of self compassion.
Les 5
Feeling Safe And Protected
Today's practice will help us feel safe and protected. When we feel bad, sad, or worried having a person by our side who supports us, and listens to us is something very important, but we do not always have these people at those moments. Through this practice, we will cultivate our own tools to be able to offer us this support.
Les 6
The Inner Child
In this practice, we will cultivate a kind and tender relationship with our inner child. When we were little, sometimes we go through some situations in which we may feel a little alone or even abandoned. And sometimes children, not knowing how to interpret it, think it's because they're bad. To really be a full and happy person, we should make our inner child understand that he is worthy of being loved.
Les 7
Bringing Light To Our Shadows
Today, we will work with our shadows, these parts of us that we usually reject and criticize. Gradually becoming more aware of these shadows, bringing them to light, and also learning how to treat them with more acceptance.
Les 8
Shame And Vulnerability
You may not know it and maybe it surprises you. When we talk about shame, it is a passing emotion derived from the almost universal human desire to be loved.
Les 9
RAIN Of Self Compassion
RAIN is one of the best practices to work with difficult emotions, such as fear, anxiety or sadness.
RAIN means Recognizing, Accepting, Investigating and Nourishing.
But it is also a very good practice to work with our self-criticism and the judgments towards oneself.
Les 10
Self-Acceptance
Instead of being trapped or fighting, I propose you to adopt a different attitude, an attitude of radical acceptance. Attitude of openness and kindness of the heart towards everything.
Les 11
Strong Back Soft Heart
Welcome to this practice that was inspired by Joan halifax's formula for difficult times. We will learn to find balance between inner strenght and kindness.
Les 12
Your Compassionate Self
In this practice, we will create in our imagination an image of ourselves in the future and we will see how the creation of this future image can help us with the difficult feelings today.
Les 13
Self-Appreciation
Welcome to today's practice that will help you discover the positive qualities that you value most in yourself.
And also recognize the influences of your life that contributed to developing them.
Les 14
Loving Kindness Towards Oneself
I give you a warm welcome to this practice of loving kindness towards oneself. We will start this practice with someone we love naturally. And then we will direct that same attitude towards ourselves.
Les 15
Your Garden of the Unconditional Love
In this final practice, we generate loving kindness towards our beloved and also other people including all the Earth. See ourselves as part of humanity and connect with our common desire to feel loved and accepted.
