Hello and welcome Find yourself comfortable On your chair or your couch or on your bed wherever you feel well You can lay down or sit back Make sure you warm go find a blanket if you need to Take your time.
You can take a few breaths few big breaths at your own rhythm self-compassion We don't give ourselves compassion to feel good We give ourselves compassion because we feel bad and we are hurting And I'll keep breathing normally without forcing in either way I'll ring the chime to start Just listen This meditation I will give you different options Because physical calming and soft touch activate a compassionate response I'll give you different options that you can try if it feels right to you and Notice what you prefer what supports you the most What makes you feel good if it gives you what you need right now in this moment You can start by placing one hand on your belly and just notice again Are you feeling?
It's fits comforting reassuring or not Your hand can be on the side or in the front wherever it feels,
Right?
And you can play with the Strength that you place on your hand on your belly and now Now you can bring your other hand on your belly as well You can either have both hands on each side Or one hand on top of the other on your belly Again,
Find the most comfortable position for your hands on your belly and notice What feels more at ease?
What feels more?
Comfortable supporting Just notice without judgment And now you can move one of your hand whichever you prefer on your heart and keep one hand on your belly And notice again What feels at ease and if it feels reassuring?
Supporting and you can play with the pressure of your hand on your heart and on your belly And notice if there is any difference What feels better?
Now you can move both hands to your heart or your chest area And again place them in the most comfortable way for you Without judgment and notice What comforts you the most what feels more natural?
If it's supporting and play again with the pressure of your hands on your heart to see if there's any difference And what feels better for you right now?
And this time you can remove one of your hand from your heart and keep one hand on your heart or your chest Whichever hand you like whichever hand feels more natural And notice again how you feel?
Do you feel supported?
Comforted or not just notice without judgment You can also try to caress your chest your heart with your hand softly gently And notice if it's different Now move one hand on a cheek whichever again you like the best Just holding your cheek your jaw Just one hand to start with and notice If you feel comforted And if it feels natural or Not without judgment Now move your second hand on the other cheek Hold your cheeks your jaw in both hands And again notice If it feels natural If it supports you reassures you or not And that's okay if it doesn't This time you can open your arms and close your arms back onto yourself hug yourself Give yourself a big hug just like if you're holding someone This someone is you And notice again how you're feeling If it feels at ease If it comforts you if it's reassuring Supporting is it what you need right now?
You can again also play with the pressure maybe squeeze Also play with the pressure maybe squeeze your hand Hands around your arms your opposite arms And see if it adds more comfort more support or not You can also move your arms up and down Move your hands up and down your arms And notice if it brings more support More care more love to yourself Release your arms your hands and this time Place your hands together like if you were squeezing them together or Shaking your hands together Whichever way feels more comfortable Maybe like a handshake or prayer Just notice What way feels more at ease to hold your hands together?
And what way is more comfortable?
Reassuring supporting Now out of all these options Please choose the one that you preferred the one that felt more natural the one That gave you more comfort or reassured you more or supported you most Or if you know another Hold that you used to do and I haven't mentioned it's okay to Try it out And I will give you a minute to hold yourself in your position the your preferred position and enjoy Savor this posture one more time Maybe squeeze it even more Dalai Lama says loving kindness is the wish that all sentient beings be happy Compassion is the wish that all sentient beings be liberated of suffering When the son of loving kindness meets the tears of suffering the rainbow of compassion appears You can stay here as long as you like If you have the time and if you need to Otherwise whenever you're ready bring your awareness to your feet Maybe touching the floor or the bed Or bring attention to your hands Maybe take a deep breath at your own rhythm And when you're ready,
You can open your eyes at your own pace You can do this exercise anytime you need And even anytime you feel like it One day might be the hand on your heart that supports you the most another day might be a hand on your belly We're different every day.
So keep trying each options and notice How you feel supported?
Comforted and reassured that's what's most important Be kind to yourself like you would be with your friends Thank you
