Being a compassionate mess is practice is an informal practice.
And this practice can be done in the midst of daily life whenever you're struggling.
So finding yourself as you are,
No need to change your position or posture in any way.
I invite you to think of a situation in your life that's causing you emotional pain because you feel inadequate in some way.
Perhaps you did something you regret or failed,
Something important to you.
Choose a problem in mid to moderate range,
Not a big problem.
And now I invite you to feel the discomfort in your body as you bring this situation to mind.
If you don't notice anything,
Perhaps finding a slightly more difficult situation,
But if you're feeling a lot of discomfort,
Maybe choosing something less difficult.
Arriving with your discomfort as it is.
And as you're feeling emotional discomfort,
See if you can fully accept that pain,
Allowing your heart to melt as you hold these difficult feelings,
To soothe and care for yourself because it's so difficult.
Can you accompany yourself through this moment with your own loving,
Connected presence?
And now an invitation to take two or three deep breaths.
Close your eyes for a moment to settle and centre yourself.
Perhaps putting your hands on your heart as a soothing touch,
As a gesture of support and self-kindness,
Where you can visualise placing your hand on your heart.
Now try speaking to yourself.
You can do this out loud or silently using a warm and supportive,
Compassionate language.
For example,
I'm so sorry you're feeling so badly about yourself now.
These feelings won't last forever.
I'm here for you.
It's going to be okay.
The discomfort is almost overwhelming.
I can't make it go away.
But I will try to be with it with courage,
Patience and an open heart.
Can you allow yourself to be as you are,
Fully human?
Can you begin to let go of striving for perfection and acknowledge that you are doing the best that you can?
Try speaking to yourself using language that acknowledges your imperfection,
But also gives a sense of unconditional acceptance.
Language you might use with a friend or someone you really cared about.
For example,
It's okay to be a compassionate mess,
To be imperfect.
May I try to accept myself with understanding and kindness.
Arriving in your body as you are and dropping into the felt sensations as you hold yourself in this way.
Now an invitation to close the practice with a few deep in-breaths and exhalations.
It's natural to resist letting go of striving to get it right or accepting our imperfection.
We want to feel safe and making mistakes makes us feel unsafe.
But we don't need to add insult to injury by judging ourselves for wanting to be other than we are.
We just need to realise how this struggle may be causing us unnecessary suffering.
Explore whether we can at least begin to accept ourselves on our human flaws and see what happens.
So it's best you can taking this sense of awareness and connection and kindness towards yourself into whatever you have left to do with your day.
Thank you.
