Hello and welcome Thank you for joining me.
Please find yourself comfortable wherever you are in your chair On your couch or on your bed You can be seated or lay down Make sure you're warm Bring a blanket if needed start Maybe with a few big breaths inhale and exhale at your own rhythm Relax your shoulders Relax your jaw Relax the space between your eyes And keep breathing normally without forcing anything I will start by ringing the chime and simply listen from the beginning I started all the way to the end until you can't hear it anymore This meditation will be a self-compassion break We'll go through the three elements of mindful self-compassion to start I'm gonna invite you to think of a situation That's a little difficult these days.
Maybe a little stressful can be anything related to your health or Or Relationship at work or in your family or with a friend Something just a little difficult not too difficult Something that may be on a scale of zero to ten something.
That's a three or four maximum of five Visualize the situation with all your senses What is happening?
Who is there?
Where is it happening?
Try to feel the unease the uncomfortable Places in your body if you don't feel anything maybe choose something a little more difficult But again,
Not too much or if it's a little too difficult just choose another situation That's a little less difficult,
But you can still feel in your body Now that you're visualizing the situation a little difficult the first element of mindful self-compassion is mindfulness I Will mention a few phrases and you're welcome to repeat them in your mind This is a moment of suffering This is difficult.
Ouch This hurts You can now repeat any phrase that I just mentioned or you can create your own phrase with your own words Whatever Talks to you to acknowledge this difficult situation now the second element of mindful self-compassion is common humanity Let's connect To other people in the world who are suffering just like you Again,
I will mention some phrases and you can repeat after me in your mind if you like Mmm suffering is part of life I'm not alone Everybody has this kind of experience just like me this is how people suffer and Again,
You can either repeat one or more than those phrases or create your own with your own words and again connect to other people's suffering The fact that you're not alone and when you're ready the third element of mindful self-compassion is self-kindness you can give yourself a gentle touch a a calming touch that calms you comfort you Maybe give yourself a hug Or place one or two hands on your chest or your heart or your belly Whatever Posture can help you to feel nurtured And I will also mention some phrases You can repeat after me if you like in silence.
I Wish to be kind to myself.
I wish to give myself what I need I'm starting to accept myself as I am.
I Accept myself as I am.
I forgive myself.
I am patient with myself And again,
You can repeat those phrases Or find your own phrases with your own words Whatever brings you more comfort support or nurture What do you need to hear right now?
And if it's too hard to find those words,
You can also imagine a friend Who has the same problem?
Or the same suffering What would you tell him her or them?
And give yourself the same savor those last moments those last calming touch those last words You're more than welcome to stay there as long as you need And when are you ready you can come back I will ring the chime and when you can hear it You can come back at your own pace And
