Soften-Soothe-Allow (MSC)

Mindful Self-Compassion practice to meet difficult moments. Please take care as you practice any meditation. Respect your heart's capacity in each moment.

Transcript

This meditation practice is called Soften,

Soothe,

And Allow.

You can practice this exercise whenever you feel stressed in daily life.

First,

Discover where the stress or a difficult emotion manifests in your body.

Where does it show up?

Then try the following.

Begin softening into that location in your body,

Letting the muscles be soft without a requirement that they become soft,

Like simply applying heat to sore muscles.

You can even practice with other exercises such as soffit muscle stretching.

You softening softening softening you remember that we're not trying to make the sensation go away we're just trying to hold it in a tender embrace you you you if you wish letting yourself just soften around the edges like around the edges of a pancake there's no need to go all the way in you you you if you experience too much discomfort with an emotion just staying with your breath until you feel better you you you you now starting to soothe yourself because you struggle in this way perhaps putting your hand over your heart and feeling your body breathe perhaps bringing kind or encouraging words to mind such as oh it's so hard to feel this may I be kind to myself may I hold myself in loving awareness whatever words feel right for you at this time you you if you wish directing kindness to an uncomfortable part of your body by placing your hand over that place maybe even thinking of your body as if it were the body of a beloved child and gently soothing soothing soothing you you you you finally allowing the discomfort to be there letting go of the wish for the discomfort to disappear allowing the discomfort to come and go as it pleases like a guest in your own home you allowing allowing allowing you you you softening soothing allowing repeating these words like a mantra if you wish reminding yourself to incline with tenderness towards your suffering softening soothing allowing yourself to incline with tenderness towards your suffering you you as you do this exercise you may find that the emotion moves in your body or even changes into another emotion try staying with your experience continuing to use the technique of soften soothe allow you you you you whenever you're ready slowly opening your eyes and reconnecting with the environment around you

Reviews

Very good . Good periods of silece

Thought is was great! Although would have preferred a bell or something to signify the meditation coming to an end; just a minor thing. Many thanks😊💗!

Wonderfull. Namaste!

Thank you 🙏🏼💜

So gentle and spacious.

Very good guided meditation to get through difficult emotions (stress, anxiety) throughout the day. I really like the mantra, Soften, soothe, allow - to accept our feelings & be kind to ourselves. Very comforting.

I love this technique! Thank you so much.

Different...I'd been having a rough day with frustration and this really soothed me.

Always helpful thank you

Liked this very much, silence between the guidance.

I did meditation with hen I was feeling a little anxious and it was very calming. Felt very relaxed after.

Very helpful and healing

Thanks!! Got rid of headache that was starting😊.

Plenty of silence interspersed with brief talking - wonderful. Very practical too.

It helped a great deal with a technical problem I've been struggling with all day. Thank you.

I love this meditation. It is medicine for my mind and my soul.

Thank you. I like that there are pauses , moments of silence in this MSC meditation ... It is good to have different kinds of MSC meditation, so I can choose each time what suits me best.

Thank you! Worked wonders on a difficult emotional torrent. Namaste.

I love the long pauses, space to do the practice more deeply.