Self-compassion exercise.
Well done you for taking the time to do this exercise of self-compassion.
It is best to set aside at least 15 minutes,
Preferably more,
To experience this meditation on self-compassion.
Letting yourself find a space,
A time,
Just for you.
Let yourself find a comfortable position.
If you are sitting up,
Have your feet firmly on the ground,
Letting yourself feel supported as you are seated,
Keeping your back as straight as is comfortable.
Take a nice deep breath in your belly and let that breath fill your chest.
Upon the exhale,
Release all tensions.
That's right.
Let yourself sink back and relax.
There's nothing to say or do or think in this time.
So at ease,
So at peace.
Another deep breath.
That's right.
Wiggling your shoulders,
Settling yourself back,
Sinking into your resting place.
So at ease,
So at peace.
Now,
Put your attention on any places of tension,
Of suffering,
Of worry,
Of concern.
Keep your awareness light,
Just a very light awareness of these places of suffering.
And as you have your awareness on any discomfort,
Say to yourself,
This is a moment of suffering.
Suffering is a part of life.
This is a moment of suffering.
Just as there are clouds in the sky from time to time,
They are only there for a moment.
They are only clouds,
They are not the sky.
Suffering is a part of life.
Just as clouds can be a part of the sky.
This is a moment of suffering.
Suffering is a part of life.
Now,
Place your hands on your heart.
Both hands on your heart.
Feel the warmth of your hands.
The gentle pressure against your chest.
And notice your chest rising and falling with your breathing.
Can you feel your heartbeat?
Touch in itself is very healing.
Let that healing,
Compassionate warmth of your hands soak into your heart.
And now say to yourself,
May I be kind to myself.
May I accept myself just as I am.
May I be kind to myself.
May I accept myself just as I am.
If there are any intrusive thoughts,
Any unwanted responses in your mind,
Be kind and accepting as you let them go by.
With kindness and acceptance,
Let those messages just ease on by like a bird in the sky.
And come back to your hands on your heart and say to yourself,
May I be kind to myself.
May I accept myself just as I am.
May I be kind to myself.
May I accept myself just as I am.
Take a nice deep breath.
Nice and full.
That's right.
Relaxing into this exercise.
Enjoying this exercise.
And say to yourself,
May I be safe.
May I be happy and free from suffering.
May I safely endure any pain.
May I find peace in my heart.
May I be strong.
May I protect myself.
May I learn to live with ease and well being.
May I accept the circumstances of my life.
May we learn to live together in peace.
And that all starts with self compassion.
One more time.
May I be kind to myself.
May I accept myself just as I am.
Take another deep breath,
Putting your awareness on any comfort,
Any serenity,
Any ease,
Quietness of mind.
And as you slowly come back to open your eyes when you're ready.
May you carry the sense of self compassion throughout your day,
Your week,
And your life.
And thank yourself,
Congratulate yourself for taking the time to do this exercise.
And may you take the time to give yourself this gift of self compassion every day.
