Self-Compassion With Equanimity

If you are a caregiver or in a caregiving role with people in your life, it’s natural to feel tired, and you may sometimes experience frustration and exhaustion. This meditation is a way to include yourself in the circle of compassion that you extend to others. It’s also a reminder that humans have limitations, and that we can turn ourselves and others with tenderness and care while also recognizing and honoring our boundaries. This meditation comes from the Mindful Self-Compassion program.

Transcript

This is the self compassion with equanimity practice.

So please find a comfortable seated position and take a few deep breaths just to settle into your body and into the present moment.

You might like to put your hand over your heart or in some other comforting place just as a reminder to bring not just awareness but warm kind awareness both to yourself and to your experience.

And now please bring to mind someone you are caring for in some way who is exhausting you or frustrating you.

So someone you care about who is suffering and who you are also caring for.

And then visualize the person and the caregiving situation clearly in your mind as clearly as you can.

Maybe feeling the tension in your body as you do.

And then listen carefully to these words just letting them roll gently through your mind.

Everyone is on their own life journey.

I am not the cause of this person suffering nor is it entirely within my power to make it go away even though I wish I could.

There are times when this relationship is difficult to bear yet I may still try to help if I can.

Continuing to be aware of the stress that you are carrying in your body around this situation.

Inhale fully and deeply drawing compassion into your body and imagine filling every cell of your body with compassion.

And then as you exhale sending compassion to the person who is associated with your discomfort the person you are caring for who is really hard to care for sometimes.

And then continue breathing compassion in and breathing compassion out allowing your body to gradually find a natural rhythm to the breathing.

Breathing compassion in and breathing compassion out.

One for me one for you.

In for me out for you.

Noticing how your body is soothed from the inside as you breathe.

Letting yourself be part of the ocean of compassion.

The waves of compassion rolling in and the waves of compassion rolling out.

This limitless ocean that embraces all suffering including yours.

And then listening to these words once again and just gently letting them roll through your mind as you continue breathing.

Everyone is on their own life journey.

I am not the cause of this person suffering nor is it entirely within my power to make it go away even though I wish I could.

There are times when this relationship is difficult to bear yet I may still try to help if I can.

And then for now letting go of this practice of these words of this focus on breathing compassion in and breathing compassion out.

And as best you can allowing yourself to be just the way you are in this moment knowing that there is no particular way that you are supposed to feel and that however you feel is okay.

And then as you feel ready gently opening your eyes.

Reviews

A brief yet powerful meditation for caregivers. I have to constantly remind myself that my parents are on their own journey and that I’m not responsible for their suffering. It’s so helpful to say this to myself. I especially love breathing in and out compassion in this meditation...one for me, one for you. That is a simple practice to do in the moment when things are stressful. Thank you! 💗

Thank You 🙏