This meditation is guided by Elis Riutta from South Coast Mindfulness.
Today I'll be guiding you through a meditation focused on cultivating mindful self-compassion with a soothing touch.
Growing our capacity and support ourselves in tricky moments is a beautiful resource available to us whenever we find ourselves in the grip of a strong emotion or just need a moment of calm on a busy day.
Let's begin by finding a comfortable position,
Perhaps sitting or lying down,
Wherever you can feel at ease.
If you feel really restless,
Standing and grounding through your feet or even taking some slow steps can be very helpful.
Now,
I invite you to take a moment to acknowledge any discomfort or distress that you might be experiencing.
If this practice is rather new to you,
Maybe choosing something that is causing you mild distress rather than something that is extremely difficult.
Navigating gently within our capacity is an important part of this practice.
So without going into thinking too much about what is going on,
Seeing if you can approach your bodily experience in the present moment with friendly curiosity,
Remembering there is no need for judgment here.
Taking two or three deep calming breaths.
Inhaling and exhaling.
Letting the body breathe in whichever pattern and pace it is breathing now.
Inhaling and exhaling.
Allowing yourself to settle into this moment and allowing the body soften and meet the connection with the surface,
A chair,
Mat,
Cushion.
As you continue to sense the body breathing in and out at its own pace,
Taking your hand and gently placing your hand over your heart,
Feeling the warmth,
Coolness,
Sense of touch,
Softness,
Light pressure,
Just the experience of the hand on your heart.
If it's comfortable for you,
Placing both hands on your chest and noticing any difference this makes.
Being aware of the touch of your hands against your skin.
Perhaps you might like to add a small circular motion on the heart region.
Observing the natural rise and fall of your chest as you breathe,
And the best you can,
Letting go of the need to do this right,
Correctly,
Or in any specific way,
Or thinking about what you are doing.
This is simply an opportunity to explore what is helpful.
Staying with these sensations for as long as you wish,
There's no hurry.
If you notice your mind getting tense around thoughts,
Seeing if you can gently direct your attention back to the sensations on the chest,
On the heart,
And your hand.
Perhaps including sensing how the breath moves in and out of the chest area,
Helping you to find deeper connection with each breath in and out,
And really releasing to the body's weight and the contact with the ground.
Exploring with the touch further,
And exploring where your touch is most comforting to you.
Perhaps a hand on your shoulder,
Stroking gently your upper arm,
Or placing your palm on your cheek,
Enjoying the warmth and softness of the cheek.
You might also like to see how crossing your arms over your chest feels,
Like giving yourself a gentle hug,
Taking a good care of yourself,
Letting this be an opportunity to provide yourself reassurance in the way that is nurturing to you,
Knowing also that it is okay if nothing feels available or especially soothing right now.
We are learning to become more comfortable with directing care to ourselves.
It's not automatic,
But it is a capacity that we can grow bit by bit.
Now freely exploring and choosing how to place your hand over the chest area,
Perhaps your belly,
Shoulder,
Arm,
Or placing your hands together,
In a friendly way holding your own hand.
It can also be a combination of different things,
Perhaps one hand on the heart and the other one on your cheek.
The key is to explore the emotional energy that is available when you place your hand in a nurturing,
Caring way.
Sometimes you might like to be still,
Breathing in and out,
Or you might softly massage your shoulder,
Your arm,
Or trace soothing circles with your fingertips or circling your palm on your chest.
Different times might need different ways to respond,
And this is okay.
You can continue this practice,
Taking this time for yourself,
As long as it feels beneficial.
Remembering that this practice is a gesture from you to you.
Even if it's not perfect,
Each time we turn inwards and tend to ourselves,
We are growing the skill for self-compassion.
Breathing in and out,
Letting the soothing air fill the body,
Releasing the air.
To relax and come into deep connection with here and now,
Letting your hand back to your lap or by your side.
And when you are ready,
Taking one last deep breath in gratitude and appreciation for this time you have given yourself.
May you benefit from this gentle,
Nurturing energy,
Allowing it to spread into your whole body and the next moments of your day.
May you go well.
