Hi and welcome to your meditation for self-compassion.
Let's begin by taking a moment to settle into the body by finding a comfortable position.
This can be a seat or lying down.
You may choose to close your eyes or keep the gaze soft and down.
Lengthen through the crown of your head and grow tall as you soften the shoulders down the back body.
Today we will practice self-compassion.
Take a deep inhale in,
Filling the body,
And a long slow exhale out.
I invite you to think of a situation in your life right now that's challenging or feels hard.
Maybe the situation is causing you stress or you're worried about something happening.
Could be a relationship you're experiencing tension or conflict.
This practice is only for a few minutes,
So choose something that isn't too layered.
Bringing the challenging situation to mind.
Now that you're holding this in your mind,
I invite you to consider a few things.
First,
Simply acknowledge that this is a challenging situation.
Find language that works for you to label what's happening right now.
Not in terms of good or bad,
But just what is.
Perhaps this is a really tough situation.
Maybe you feel afraid about this.
Just bring mindful awareness to what's happening right now.
Come back to your breath.
Next,
Acknowledge that difficulty is part of life.
It's something that you've experienced before and everyone around you has experienced before too.
Difficulty is a part of our experience and like everything else,
It eventually shifts.
Finally,
I invite you to say to yourself internally with loving kindness.
May I be kind to myself in this moment.
Acknowledge that no matter how hard the situation is,
You can still be kind to yourself.
Use any language you'd like that supports this sense of kindness.
Maybe choose words that you'd offer a friend going through something similar or difficult.
Like,
I'm here for you.
It's going to be okay.
You are loved.
If you'd like,
I invite you to rest your hand on your heart.
Offering kindness and love to yourself.
Take a moment to take that kindness in.
Breathing in love.
Breathing out love.
Breathing in kindness.
Breathing out fear.
Now,
With that recognition of compassion for yourself and for the situation,
Finish with a full,
Deep breath.
Breathe in through your nose,
Filling the belly with air like a balloon.
Open mouth.
Exhale.
Let it go.
As you gently begin to come back to the present moment,
Be easy.
As you gently open the eyes and step back into your life.
Thank you for practicing with me.
I'll see you soon.
Namaste.
