Welcome to this Body Drift Self-Compassion Practice.
Allow yourself to arrive fully and wholly to the moment by taking three deep cleansing breaths,
Breathing in ease and peace,
Exhaling anything feeling heavy in this moment.
Breathing in,
Relaxing,
And breathing out,
Letting go.
Invite your attention to your heart center now,
Perhaps placing a hand there if that feels supportive.
Just allow yourself a moment to tune into any sensations that arrive here,
Perhaps the rhythm of the heart,
The warmth of your palm,
Or the rise and fall of your breath.
Just keep breathing into your heart center,
And while doing so,
You might also bring a hand to your belly,
Allowing yourself to connect more deeply to the body now.
Notice again rhythms or sensations of coolness or warmth or tingling just being curious,
Just being open.
Or perhaps even recognizing this simple truth of ease being held in your own presence.
Peace,
Still breathing.
Regardless of what brought you to this moment,
Know that you are exactly where you should be,
Taking care of you.
You might gently soften your eyes,
And with this heart and belly connection,
Breathe in and ask yourself,
What is it that I'm needing most right now?
In what ways do I need to be supported?
And just keep breathing in and out so deeply while calling to mind these questions and asking for guidance from the wise heart.
And if nothing arrives just yet,
You might even imagine calling on the guidance of a wise elder or a beloved,
Dear friend,
A partner.
Just imagine what they might say while knowing that you could use support right now.
Still breathing and knowing just like you,
They too suffer.
We all suffer and through this recognition of this common humanity,
Allow yourself to zoom out and broaden your lens,
Recognizing this interconnection of all being.
And if nothing comes,
That's okay,
Just keep feeling into this calmness,
The sensations present now.
Notice this moment and this place that exists within you at all times,
This way of being in this moment.
Settling your breath and connecting fully with the body brings you back again and again.
And perhaps some guidance came to you now,
And if not,
You could simply allow yourself to hear the phrases that I'll suggest and if any resonate,
You can reflect them inward and if they don't,
Allow them to pass like clouds in the sky.
This is a fleeting moment.
Sometimes I am supported and strong.
This too will end.
Or perhaps you could say your name at the beginning of your phrases,
Hearing your own voice in your mind's eye,
Reminding yourself that you're here for you.
I'm here for you,
I'll always be here for you,
Trust that I'll always put you first.
Or whatever resonates with you,
And should judgment arise,
See if you could meet it in the same way you would meet a dear friend,
With softness and curiosity.
You might not believe every word right now,
But know that this is a practice.
With each exhale now,
Imagine your body settling,
Like sand gently sinking through to the bottom of clear,
Still water.
Nothing is forced,
Nothing is rushed.
And now,
Before you return to your day,
You are invited to extend back a gesture of kindness to yourself,
Be it in a word,
A tight squeeze,
A breath,
Or just a quiet nod,
Acknowledging that you took the time for you to re-center,
And in doing so,
You are stronger and braver.
Know that you can return to yourself and your inner stillness whenever you need a moment to ground and find clarity.
Come back to asking yourself what it is you need to feel best supported.
Steady your breath.
Consider what a dear friend might suggest,
And befriend yourself again and again,
Connect deeply with the heart,
And you'll always have your best guide.
