So for now,
Please take a moment to settle in into your meditation posture.
Make yourself as comfortable as possible right now.
If you feel more comfortable lying down,
That's fine.
When you're ready,
You can gently close your eyes.
How does your body feel?
Notice any sensations that are happening right now.
Bring a sense of kind presence to your body,
Noticing all there is right now.
Maybe some tightness or tension or an internal sense of stillness,
Comfort and ease.
And how does your face feel?
Soften the muscles around your eyes.
Release any tension in your jaw.
How do your shoulders feel?
Allow your shoulders to drop and relax a bit more.
How do your hands feel?
Are they relaxed and soft?
On your belly,
Can you feel the rise and fall of the belly with the movement of the breath?
Now relax your back,
Your hips,
Your legs,
Your feet.
Allow yourself to sink deeper in the surface with every out-breath.
Let yourself feel more grounded,
Present and calm.
Take the time to let go of everything you've done,
Everything you still have to do.
Really settle and be present.
Savoring any feelings of presence and well-being.
Follow the waves of the breath like the waves of the ocean,
Flowing in and out over and over again.
An endless movement.
Breath after breath,
Moment by moment.
And every time your mind wanders gently without judgment,
Bring your attention back to the movement of the breath or the sensations in your body.
So coming home to yourself,
Coming home to kindness,
Coming home to your body,
Coming home to your mind.
And now,
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Let go of everything you've done.
Choose something that's not too big.
Maybe something that has happened recently and made you feel stressed or uncomfortable.
Can you feel the emotional discomfort in your body when you think of this difficulty?
Notice and observe where the discomfort is in your body.
And now say to yourself,
Hmm,
This is a painful moment or this is difficult,
Difficult.
This is how you recognize that something's going on,
That there is something that affects you,
That hurts you,
That you are suffering.
That is mindfulness,
Mindful awareness.
And now say to yourself,
I am not alone or other people also feel this way or we all suffer from time to time.
This is how you recognize common humanity.
We all experience suffering and pain and sadness.
And that is part of life.
And now put your hands over your heart again.
Feel the warmth of your hands and a gentle touch on your chest.
And say,
May I be kind to myself or something like,
May I learn to accept myself as I am.
May I forgive myself.
A kind and supportive wish.
Just see what comes up,
What kind words come up.
If it's hard to find the right words for yourself,
Think of what you would say to a dear friend in this situation.
Can you use the same words for yourself?
Let the words resonate in you.
Let them be true,
Even if it's only for this moment.
May I be kind to myself.
May I learn to accept myself as I am.
May I forgive myself.
And now bring your attention back to your body,
To the breath,
Coming home to yourself,
Coming home to kindness.
And slowly bring your attention back to the room you are in.
And when you're ready,
You can slowly open your eyes again.
The exercise we just did is a self-compassion break.
Recognizing and acknowledging a difficult moment.
Realizing that you're not alone in experiencing such moments.
And wishing yourself something kind,
Something supportive.
You can use this self-compassion break in daily life.
For example,
If you notice that something is happening that you find difficult,
Acknowledge it and say kindly to yourself,
Hmm,
This is painful,
Instead of maybe self-criticism.
This way you can be more kind to yourself,
Support yourself more,
Instead of adding extra stress to an already difficult time.
Thank you so much for doing this exercise with me.
It's a very powerful exercise.
Thank you so much for doing this exercise with me.
It's a very powerful exercise.
