So welcome to this brief self-compassion meditation.
I am Regina Lazarevich and this meditation is adapted from Kristen Neff.
So first I want you to either sit down or lie down in a comfortable position and perhaps close your eyes.
Now the first thing that we need to do is to call up a little suffering.
So just think of a recent situation or something that's happening in your life right now that's just feeling difficult to bear.
Really think about the whole situation,
What's going on,
Who said what,
What's hurting.
And the first thing that we need to do is to bring some mindful attention to the suffering.
So just become aware of what that pain feels like in your body and just hold it in soft awareness.
This is a moment of suffering.
It really hurts right now.
The second thing is to say to yourself and remind yourself that what you're going through is a shared human experience.
Suffering is a part of life.
Now it may come in different flavors or degrees but there are other people in this moment who are going through what you are going through,
Who understand what it feels like.
Everyone experiences suffering.
It's a part of life.
And the third thing that I want you to say to yourself is may I be kind to myself because you deserve kindness in this moment just like everyone else who is going through this painful experience.
I want you to take your hand and place it on your heart in a soothing way.
Just give yourself a little soothing touch.
And I want you to say to yourself what you would say to a friend who is going through this kind of suffering.
I'm so sorry that this hurts right now.
I'm here.
Whatever words would feel kind and compassionate,
Give yourself that in this moment.
You'll get through this.
I'm here.
Now I just want you to become aware of what your body feels like and make space for that.
However it feels,
It's okay.
I want you to bring awareness and acceptance to yourself just as you are in this moment and congratulate yourself for giving yourself this gesture of kindness and compassion.
