This is Rachel Alexandria and welcome to Self-Compassion for Hard Times.
This is a meditation to help you connect internally with your heart and your core self so you can be a more supportive resting place for yourself.
Let's begin by you finding a comfortable place to rest your body seated or lying down.
And since this is a meditation on self-compassion,
Feel free to get as comfortable as you need using a blanket or pillows,
Even building yourself a nest.
And as you're comfortable,
Start to really focus on your body and your breath.
Starting to notice some relaxation just as you bring your kind awareness to your cells,
To your muscles,
To your body.
Breathe in and breathe out.
Now begin to notice the parts of you that feel pain,
That feel sadness or anger.
You might notice it physically in your body.
It might be a tightness around your chest or an upset stomach or tension in your back or your shoulders.
Just do your own body scan from your feet all the way up your legs and do your torso and your arms and your head and see where are the parts of you that feel any kind of suffering from the hard experiences that you've been going through.
Right now all you need to do is notice them.
And as you notice them,
Just take a nice breath with each spot in your body or your mind,
However you're seeing your reaction to these hard circumstances.
You might even see it as your inner child,
However you see it.
When you encounter it,
Just take a nice breath with it.
And you might say in addition as you breathe with this part that's experiencing pain,
You might say,
I see you.
Just you notice a desire to give some comfort to this part.
And if you do notice this,
Just see what feels right to offer.
You could visualize giving that aspect of yourself a hug or a blanket or just sitting down next to it as if you were both on a warm sandy beach looking out over a vast beautiful ocean.
But in some way,
Do something to be a companion to this aspect of yourself that is hurting.
You don't have to work hard at this.
If it ever feels challenging or like you're pushing,
Just take a step back and come back to the breath,
To seeing this aspect that suffers,
Letting it know that you're aware.
Whatever it is that you see and feel,
Just breathe into it.
The breath opens things up,
Lets the tension ease,
Which makes them hurt a little less.
The most important thing when interacting with these parts that are hurting is to let them know that you are not judging them and you will not try to change them.
It is perfectly right that they have this experience at the moment.
You might try saying in your head with your breath,
You're okay,
I accept you.
You are welcome here.
Notice how this aspect of yourself reacts when you do this.
Notice any softening,
Any sense of surprise.
Notice how it feels in your heart to connect and be received by this part of you that has suffered,
How it feels to offer this kind of care.
So just taking some nice breaths into this experience.
And notice what it's like to just be sitting with,
Being with this part of you without judgment.
Notice what it's like to respond to this part as if it were a dear friend who was hurting.
Notice how hard this part of you has been working for as long as it can remember.
And again,
Offer it any compassion that arises within you.
Now consider asking this part or these aspects if they have anything they want you to know.
Since they have your attention now,
Is there anything important they want to say?
And if so,
Whatever it is,
I invite you to just receive the information without analyzing or judging it,
But just letting it lay across your hand like scrabble tiles.
How is it for this aspect of you to truly be heard by you,
To be received by you?
You may notice a further relaxing.
And you might tell the part that it can let you know anything in the future,
That you are there for it,
That it belongs,
That feedback is important and cared about.
Once you've received whatever information this part or aspect has wanted to give you,
You might just give a parting hug or handshake or bow in some way to this aspect,
Letting it know how much you appreciate that it has shown up and connected with you.
And you might also give some appreciation to your whole system,
All of your body,
All of your mind for letting you have this space to connect.
And with that done,
Just starting to notice your body again,
Shifting or rolling anything that wants a little stretch.
Taking a few nice deep breaths.
And then as you're ready,
Starting to wiggle your toes and your fingers,
Move the muscles in your face,
Shift on your seats or on however you're laying.
And as you're ready to transition,
Come back and open your eyes.
Thank you for participating in this meditation for self-compassion.
May it serve you well and help bring peace unto this earth.
