Pausing, Taking Refuge In Self Compassion

This short practice is designed to offer a space to pause and take refuge during moments of stress or suffering. Sarah gently guides us to slow down, soften, and land in the body and breath. From this grounding, she guides us to offer compassion to our present suffering. She offers several self compassionate phrases to experiment with, to aid in finding what we need to be soothed. When we are able to tune into our suffering with a kind, accepting presence, we can find quick, effective relief.

Transcript

Right here and now we find a space to pause.

So you might just notice that you've given yourself quite a gift right now by choosing to pause and come close to yourself.

Come close to presence and the life of this moment rather than turning away or distracting yourself.

So just notice how it is when you really acknowledge that you've chosen to be here.

Noticing the goodness and the sincerity of that intention just to be here.

And right away you might notice if there's any room to soften.

You might take in a few full deep breaths here.

Just a real kind of gentleness inviting the breath to soften and deepen.

With that seeing if there's any places in the body that are ready to let go a little bit to soften here.

Just so that you can rest more easily.

If it feels okay or right for you,

You might place a hand on your heart.

And take a few breaths with your attention right at the space of your hand touching your heart.

Beautiful.

And you might see what it's like if your hand were to offer you these words.

I want to take care of you.

I care about you.

I want to be here with you right now.

Just noticing what it's like to offer this kindness to yourself.

Every single moment that we choose to turn towards ourselves in a moment of stress or suffering is a precious wonderful gift.

It's only through just this very moment,

This small choice to turn towards that is the foundation of our well-being,

Of our practice.

In fact,

Our practice is nothing other than turning towards ourselves again and again and again.

So to close for now,

You might just see if there's anything else that you want to offer yourself in this moment.

Any words that just seem to fit what you're experiencing right now.

It could be,

I love you.

It could be,

I'm with you.

I keep going.

I'm so proud of you.

You're doing a wonderful job.

I'm so sorry.

This hurts.

I see.

I see you.

It's not your fault.

See what words naturally arise that really respond to the suffering that's right here.

It's wonderful.

You can let that go and just come back for a few more breaths.

Really savoring the space that you've created for yourself here.

And really knowing that this space is available to you whenever you need it,

You can come back.

Presence is always right here.

Thank you for the opportunity to be with you in this moment.

Reviews

Absolutely wonderful. So very much what I needed. 💖🙏🏻

Wonderful soft voice. Nice easy pace. I loved the hand over the heart exercise. It felt like I was actually believing myself when I said I want to take care of you. This is new for me.

Wonderful! It teaches a practical skill of helping and supporting ourselves in difficult moments. Very soothing. Thank you!

Calming and centering, thank you 🙏

Just what I needed in this moment, thank you deeply 🙏🏻

Beautiful, simple & moving. Space between prompts for falling deeper inward.

Thank you for such a nice meditation. Self compassion is just what I am needing right now.🙏❤️

Lovely and soothing 💜

Beautiful reminders of compassion, thank you

Thank you 🙏🏼. A lovely way to be kind to myself 🌸

Soothing and compassionate. Thank you and Blessings. 💖🕊🦋

Very relaxing and healing. Thank you for creating and sharing. 🙏🏻❤️🙏🏻

Beautiful just what I needed to hear today as a mother in the midst of the pandemic. Thank you 🙏🏼