Welcome to Self-Compassion Meditation.
This meditation is designed to guide you through a gentle exploration of kindness towards yourself.
Please find a comfortable position,
Whether you are sitting on a chair or on a cushion.
Allow your body to settle.
Feel your legs are rooted to the ground.
Your spine is elongated and your shoulders are relaxed.
Whenever you are ready,
Close your eyes gently.
Observe few natural breaths.
In-going and out-going natural breaths.
Let's take few intentional deep breaths.
We are going to inhale and exhale through the nose only.
Inhale slowly through your nose,
Filling your belly and exhale fully through your nose,
Letting go of any tension you may be carrying in your body.
Once again,
Take a deep breath in to feel yourself energized and exhale completely to feel yourself getting relaxed.
Now allow your breath to flow naturally.
No need to control it.
Just observe the gentle rise and fall of your belly.
Notice the sensation of the air entering and leaving your body.
Now bring your awareness to your body.
Notice any areas where you might be holding tension.
It could be your jaw,
Your shoulders,
Your hands or your belly.
Simply acknowledge these sensations without any judgment.
There is no need to change anything right now.
Just observe.
As you continue to breathe,
Bring your attention to notice your emotional state.
What emotions are present for you right now?
Are you feeling a sense of calmness or maybe a feeling of restlessness,
Even a subtle discomfort?
Whatever it is,
Simply notice it.
There is no need to push anything away or cling to anything.
Just observe.
Like clouds passing in the sky,
If you notice any difficult emotions or sensations,
Rather than turning away,
See if you can gently lean into them with your awareness.
What does this feeling feel like in your body?
Is there a particular sensation associated with it,
A tightness,
A warmth,
A coolness?
Just observe.
Now,
We will introduce some phrases of self-compassion.
As you say these phrases mentally to yourself,
Try to connect with the feeling behind the words.
It may feel awkward at first.
That is perfectly normal.
Just keep breathing and offering these intentions to yourself.
Please gently place one hand or both hands over your heart or anywhere on your body that feels comforting.
Feel the warmth of your hands,
The gentle pressure.
This is a gesture of kindness towards yourself.
Now,
Mentally repeat these phrases.
I be kind to myself in this moment.
I accept myself just as I am.
I be free from suffering.
I give myself the compassion I need.
If your mind wanders,
Gently guide it back to these phrases and feel your hand on your heart.
There is no right or wrong way for this to feel.
Just keep offering these intentions of kindness.
Now,
Let's expand our awareness.
Recognize that whatever challenges or difficulties you might be experiencing,
You are not alone in them.
Many,
Many people around the world experience similar feelings,
Similar struggles.
This is part of the shared human experiences.
As you continue to breathe,
Mentally repeat these phrases,
Acknowledging this shared humanity.
You can continue to keep your hands on your heart while chanting these phrases,
Acknowledging this is a moment of suffering.
Suffering is a part of life.
I be kind to myself in this moment,
Just as others would be kind to themselves.
I give myself the compassion I need,
Knowing that many others also need and deserve compassion.
Feel free to adapt these phrases to what resonates most deeply with you.
The intention is to connect with the understanding that you are part of something larger and that your experience,
While unique to you,
Is also a part of the human condition.
Now,
Gently release the specific phrases and allow your awareness to rest with the overall feeling of self-compassion you have been cultivating.
Notice any subtle shifts in your body or your emotional state.
Bring your attention back to your breath,
Feeling its natural rhythm.
Notice the sensations of your body.
Feel the weight of your body on the ground.
Before opening your eyes,
Take a moment to acknowledge yourself for taking this time for self-care,
For offering yourself kindness.
This practice is a gift you give to yourself.
When you are ready,
Slowly begin to bring some gentle movement back into your fingers and your toes.
You may want to gently stretch your arms over your head or give yourself a gentle hug.
And,
Whenever you feel ready,
Slowly and gently open your eyes,
Bringing this feeling of self-compassion with you into the rest of your day.
