- [Instructor] Mindfulnessexercises.com.
Self compassion.
(chimming)
(water trickling)
Let's begin by taking a moment to settle our body
in a comfortable position.
Feeling relaxed and alert.
(water trickling)
You can close your eyes or look downward
to limit visual distractions.
Dropping the shoulders,
loosening the jaw,
relaxing the belly.
(water trickling)
Today we'll practice self-compassion.
Starting with a full breath in through the nose,
(inhales loudly)
and a long slow breath out through the mouth.
(exhales loudly)
(water trickling)
Inviting a sense of ease into the body,
(water trickling)
bringing awareness to the legs and your feet.
(water trickling)
Feeling more grounded.
(water trickling)
And I invite you to think of a situation now in your life
that may be very difficult.
(water trickling)
Maybe you're feeling a little stressed
or worried about something happening.
Perhaps there's tension in one of your relationships.
And this practice is only for a few minutes
so choose something that isn't too difficult.
But bring this challenging situation to mind.
What happened?
(water trickling)
What do you fear might happen?
(water trickling)
What are some of the emotions that feels strongest for you?
(water trickling)
Now that you're holding this difficulty in your mind,
I invite you to consider three things.
First, simply acknowledge,
this is a difficult situation.
(water trickling)
Find language that works for you to label what's happening.
Perhaps it's a really tough situation.
(water trickling)
Maybe I feel a little afraid about this.
(water trickling)
Just bringing mindful awareness
to what's happening right now.
(water trickling)
Next, acknowledge that difficulty is a part of life.
And something you've experienced before
and everyone around you has experienced before too.
(water trickling)
Reminding yourself of our common humanity.
Difficulty is a part of everyone's experience.
And like everything else it too will shift.
(water trickling)
And finally, I invite you to say
"May I be kind to myself in this moment."
(water trickling)
You can do this out loud or internally,
just repeating, "May I be kind to myself in this moment."
(water trickling)
"May I be kind to myself in this moment."
Acknowledging that no matter how hard the situation is
you can always be kind to yourself.
(water trickling)
Using any language you'd like
that supports the sense of kindness.
(water trickling)
Perhaps choosing the wording that you would offer a friend
going through something similar.
(water trickling)
I'm here for you.
It's going to be okay.
You are loved.
(water trickling)
I love you.
(water trickling)
And if you'd like, you can rest your hand on your heart
offering kindness to yourself.
(water trickling)
Feeling your heart with your hand.
(water trickling)
Just taking a moment to take that kindness in.
Feeling the kindness in your body.
(water trickling)
Remembering to breathe in,
and breathe out.
(water trickling)
Breathing in
and breathing out.
(water trickling)
Offering a sense of compassion to yourself
and to others.
(water trickling)
Wishing ourselves a sense of kindness
through difficulty.
(chimming)