Hello dear ones and welcome to today's meditation.
A meditation for self-compassion.
We're just taking a few moments to arrive here now.
Finding yourself in a comfortable position,
Either sitting or lying down.
If it feels comfortable for you,
You can softly close your eyes.
Or soften your gaze toward the floor.
And just bringing awareness to your breath.
You don't need to change your breath in any way.
Just becoming aware of how you are breathing in this moment.
There is nothing that you need to do right now.
There is nowhere you need to be.
No problem to solve.
You are simply here.
Giving yourself this time.
Notice where your body makes contact with the surface beneath you.
Feel the weight of your body as you come to stillness.
Allowing the surface to hold you completely.
Gently.
Your body has carried you through everything you've experienced in life.
Now gently bring to mind something you've been finding difficult lately.
You don't need to analyze it.
Just allow it to come into your awareness.
And notice what arises in your body as you hold this.
There may be tightness.
Heaviness.
This is what pain feels like in the body.
Grief.
Suffering.
And it is allowed to be here.
If it feels right for you,
Placing one hand over your heart.
Feel the warmth of your own touch on your chest.
And say to yourself,
Silently or aloud.
This is a moment of difficulty.
This is a moment of difficulty.
You are allowed to acknowledge that this is difficult.
This is part of what it means to be human.
There is nothing wrong with you.
You are a human.
Doing the best that you can.
Being human is not easy.
You are not alone in this.
Right now,
At this very moment,
There are countless other humans feeling something very similar.
Anger.
Doubt.
Sadness.
Anger.
Fear.
Regret.
You are not alone.
Now imagine someone you love is sitting with you.
A close friend.
A family member.
Anyone whose face brings comfort.
And now imagine they are the one going through what you are going through.
What would you say to them?
What tone of voice would you use?
You wouldn't criticize them.
You wouldn't tell them to try harder or pull themselves together.
You would be kind.
You would be gentle.
Now,
Let's offer that same kindness to yourself.
With your hand on your heart.
Silently or aloud.
Repeat these phrases at your own pace.
May I be kind to myself.
May I give myself the compassion I need.
May I accept myself as I am right now,
In this moment.
May I be kind to myself.
May I give myself the compassion I need.
May I accept myself as I am right now,
In this moment.
And it's okay if these phrases do not feel like truth right now.
Just imagine they are like seeds being planted.
When you next exhale,
Imagine releasing just a little of the weight you've been carrying.
You don't have to resolve anything today.
You don't have to feel different from this meditation.
Just being here.
Breathing with a desire and willingness to try to be a little gentler.
With yourself.
That is enough.
You are enough.
Bringing your awareness back now into the room.
Wiggling your fingers and your toes.
And when you are ready,
If your eyes were closed,
Gently opening them now.
You can come back to this meditation any time you need.
Take care,
Beloveds.
