Welcome to this meditation.
This practice today explores how compassion,
Kindness and assertiveness can be balanced within the body.
These are all very important qualities but it is only when they are in balance that they are the most powerful and effective in daily life.
Before we start it's worth establishing what we understand by each of these attributes.
Assertiveness is about expressing one's needs confidently and standing up for oneself.
Kindness involves taking considerate and gentle actions towards helping others.
Kindness is often an act.
Compassion is about extending that kindness further.
It's an internalized feeling of understanding that other people face challenges in their life and feeling compassion for them and wishing that those challenges and that suffering will stop.
Acknowledging the assertive,
Kind and compassionate parts of ourselves can go a long way to helping us manage life.
This meditation today will help you connect with each quality individually and reflect on how to balance them according to their authentic values.
So I invite you begin by settling into a comfortable position.
Allow your body to feel grounded as you either sit or lie down.
As always giving yourself permission to be here today.
Let your eyes close gently or just soften your gaze.
I will start by taking a few slow breaths,
Filling your lungs without straining and then exhaling fully.
With each breath let go of tension.
Begin to find a sense of ease.
Start to follow your breath,
Allowing curiosity to be your guide.
Follow the breath on the inhale and again on the exhale.
In your own time,
I invite you to take three conscious breaths.
In through the nose and out through the nose or mouth.
Inviting the exhale to increase with each out breath.
When you have done three rounds,
Let your breathing return to its normal pattern.
No need to change or judge the breath.
We're just letting it be.
Now I invite you to bring to mind a version of yourself.
Perhaps from an earlier time,
A younger you or perhaps it's the current you or it might even be an invented future version of you.
Imagine yourself as fierce and fearless.
Someone who isn't afraid to speak up.
This part of you knows how to be assertive,
To claim what is right.
This part of you knows how to set boundaries.
Visualize this part of yourself as a steady,
Confident presence.
Standing up for what you believe in.
Notice your stance.
Notice where you are.
You might bring to mind a situation where you are standing up for yourself or expressing your needs confidently.
Notice the feelings this brings.
Perhaps it's a sense of strength,
Calmness or even vulnerability.
Notice where this emotion is felt within your body.
You might imagine this version of you with a particular color all around like a halo.
Any color that represents that assertive part of you.
Embrace this assertive part of you now in whatever form feels right.
And now asking this assertive part of you to stand to one side and bringing to mind the kindness that lives within you.
Let this part move forward now.
You might recall a time when you performed a small act of kindness.
Something gentle and considerate.
It might have been the smallest act.
Focus on the sensations or the feelings that arise from recalling this act.
It might be warmth or ease or connection or vulnerability.
It might even be numbness or another emotion.
Notice what comes up for you and welcome it without judgment.
Embracing this act of kindness.
Of giving without expecting anything in return.
And again you might wish to imagine kindness as a color.
Whatever feels right for you.
And now letting the image of the kind version of you stand aside.
Allow the compassionate part of you to be present.
To stand proud.
This part of you that cares about what is happening to others in your life.
This part that is compassionate towards yourself.
That considers your needs too.
I invite you to recall a moment when you notice someone's struggles.
Notice what feelings or sensations arise.
Allowing them to be here without judgment.
Perhaps noticing patience or forgiveness or empathy.
Noticing again if a color comes to mind but not forcing if it doesn't.
Allowing this feeling of openness to be directed towards ourself.
To be directed towards the assertive part of ourself and the kind part of ourself.
Existing in balance.
Working together.
And now inviting in the wisdom of your present self.
Over the years you've softened,
Gained insight and perhaps found that not every battle needs to be fought.
This true version of you knows when to speak and when to walk away.
Understanding that silence can also be a powerful choice.
Breathe as you imagine these different parts of yourself meeting in your mind's eye.
The fierce assertive self.
The kind self.
And the more reflective,
Compassionate self.
They greet each other with understanding and respect.
There's no judgment here.
Only appreciation for the strengths that each one brings.
As they stand side by side consider this balance.
How can you integrate the qualities into your life?
Into your day?
Imagine asserting yourself not from a place of reactivity but from a grounded,
Calm confidence.
Knowing strength is sometimes silent and vulnerable.
Now taking a moment to appreciate the complexity of your inner self.
Feel the energy of assertiveness,
Of kindness and of compassion.
Allow it to soften that strength making it both firm and kind.
And when you are ready,
Starting to return to the present with a deeper awareness of this balance within.
As you move forward remember that both your voice and your silence have power.
When you are ready you might wish to wiggle your toes or gently stretch your arms and roll your neck.
And in your own time open your eyes.
