Hello,
And welcome to this embodied self-compassion practice.
My name's Alex,
And I'm so glad you're here.
I assume that you've picked this practice because a part of you might be struggling in some way.
If that's the case,
I hope you leave this practice feeling cared for.
To begin,
The invitation is to secure your space,
Considering if something needs to come or go to get extra comfortable.
Now finding a comfortable position of your choice.
This can be reclined or seated.
Relaxing the palms on the lap or by your side.
And tuning in by closing your eyes or softening your gaze.
If you haven't done so already,
You can also deepen the breath.
Perhaps breathing in through the nose.
And out through the mouth for these next few breaths to help settle the nervous system.
Feeling the body gently expand as you breathe in.
And sensing the body gently soften as you breathe out.
Let's go for one more intentional breath like this.
Now relax into your natural rhythm of breath.
Just allowing yourself to be breathed.
Noticing what it's like for the effortless breath to flow in and out of your lungs.
And sensing the earth lifting up to meet you and support you.
From here,
Bringing your awareness to the hands.
You might notice a vibration pooling in these parts of your body.
A subtle tingling.
Or flow of energy.
Imagining your hands as conduits of energy.
From a higher power or source that represents compassion.
Love.
Healing.
You might also picture in your mind's eye a color for this energy.
Now bringing your awareness to your body.
And recognizing any parts of you here that might need this energy.
Perhaps this part of you is in the throat,
Heart.
Stomach.
Pelvis or elsewhere.
And we're not here to judge or create story about these parts.
We're here to witness,
To observe,
And notice with care.
Non-judgement.
Now the invitation is to once more connect with your hands.
As portals of compassionate energy.
And we'll take a deep breath in.
And place one hand on the heart.
Sensing yourself receive this gesture of care.
You can consider flaring the fingers wide and pressing gently.
Into the chest.
Feeling the chest press into the hand and the hand returning.
This reciprocity.
This gesture of connection.
Now noticing how your body shifts.
Noticing how the breath might be slowing down along with the heart rate.
Witnessing how these parts of you might be responding to this gesture of care and compassion.
Feeling free to explore intuitively,
Perhaps rocking side to side.
Curling the chin inwards.
Perhaps even coiling into yourself like you're giving a friend a hug.
Exploring this for a few more breaths.
And being open for any words of kindness to emerge.
From the same source of compassion,
Love,
And healing.
It might be something like,
It's okay.
I'm here with you.
I see you.
I welcome you.
I love you.
Noticing what lands.
And feeling free to linger here for another few breaths.
Now go ahead and take a fuller breath in through the nose.
And a generous breath through the mouth.
To close,
Please express gratitude to the parts of you that showed up here for this embodied self-compassion practice.
Knowing that this is something you can carry forward into your day.
The simple gesture of placing your hand on your heart has been shown to activate the parasympathetic nervous system.
And stimulate the vagus nerve.
Helping to calm.
Difficult emotions and sensations.
Thank you for practicing with me today.
May your day be filled with ease.
Now you can open your eyes,
Allowing the light to pour in.
And I can't wait to practice together again soon.
