- For this meditation, I would really like you
to be comfortable, so don't worry so much
about the uprightness of your spine
or anything else other than getting yourself
in a comfortable and supportive position.
If it's comfortable for you, allowing your eyes to close.
(soothing inspiring music)
Once again, following your breath for a few inhales
and exhales, and being reassured
that if distractions come in, when distractions come in,
you can just recognize that and bring your focus back,
it's not a problem, you're not failing at anything,
you're not failing, you're doing just fine.
So now I'd like you to think
about that issue that has been bothering you a bit.
Again, not a 10, but like a three or a four,
something that you've been dealing with the last day or two,
and notice if it shows up anywhere
in particular in your body.
Do you clench your jaw, does it bother your stomach,
has it bothered your sleep?
Where in your body does it show up
and what emotions are there?
You know it might be irritation,
frustration, something like that.
So just really getting a clear picture
of this situation.
Getting clarity about it, maybe even describing
it to yourself.
And then thinking about all the things
that you've done already,
all the things you've thought about,
all the solutions that have come to you,
all the pros, the cons, everything
that you've done so far with your logical mind
to combat this issue.
And then give yourself a lot of credit for that,
give yourself some gratitude, thank yourself
for all the effort that you've put into this little problem.
And seeing that that effort is really worthwhile,
it's brought you to this point,
and that that effort can also be applied
to bigger problems in your life.
So really seeing what you've done
and being grateful for that.
And I don't mean just thinking gratitude,
I mean really feeling gratitude.
Making that journey from your head down
into your heart, and feeling gratitude for yourself,
for what you've already tried.
And the fact that you've been frustrated for this time.
And now imagining that you're in this room
and that there is a chair in front of you,
and that a very dear friend, someone that you really care
about walks into the room, and they come
and they sit in this chair in front of you.
Now imagine what it is that you really like
and appreciate about this person,
really get them in your mind's eye when we see them.
And so as you're sitting there
and really enjoying their company
and grateful that they came to sit with you,
they share with you that they are having this exact problem
that you are.
So they have exactly the issue that you have experienced
and they're telling you about it.
Now they don't need you to solve it,
they just want you to hear it.
And so you're sitting in front of them
and you're listening deeply,
simply listening to them describe the problem
and explore it.
And while you're listening,
you really expressed your support,
this might be in gestures, it might be in words
that come to comfort them.
Again, you don't have to solve the problem,
you're just conveying with your words and your gestures
that you hear them and that you're there to support them.
So what would you say to this friend?
How would you say it, and how would you gesture
with your body that you are there to support them?
And that you really see their struggle,
you really see it.
And so your friend thanks you deeply
and sincerely for being with them during this time
and for offering your support and your care.
Make it up and they leave.
And then into the room comes an image
of you, how you look.
So you, you, exactly you as you are right now,
you come in and you sit in this chair in front of you,
and so you're looking as if in a mirror
at your physical self, and with everything you have,
imagine your face.
Imagine what it is in the same way
that you imagined your friend in front of you.
What do you really appreciate about you?
What are the things that you really care about about you?
Can you be really happy to see you?
Can you be really genuinely pleased
that you're showing up here to spend time?
And then from this person in front of you,
the you in front of you, you hear this problem
that you've been having, this exact problem,
in your words, and you listen
with all the kindness and compassion
that you used to listen to your friend.
And likewise, you find the gestures
that you most need.
Is it a hand on your cheek, touch on your arm,
big bear hug?
What gestures do you need?
And what words do you most need to hear, only you know
the words that you most need to hear.
And so telling yourself these words
that only you know that you need.
With kind understanding, no need to solve
the problem, just really hear the support
and listen and be with, to be present.
To be compassionate and kind, patient, and understanding.
And knowing deeply that when I,
when you can encounter yourself
as you would a best friend,
that loneliness loses its sting
because you will have a companion,
you do have a companion on this path of life.
And you can talk to this companion, you,
with kindness and compassion, with understanding,
with humor and lightheartedness, with friendship.
And so, befriending yourself, befriending yourself,
knowing that this friendship is the longest one
that you will have, the most enduring one
that you will have, be with yourself through thick and thin,
in illness, and in health, you will be with you.
And so coming to a kind and content way of being,
and knowing that you can come back here anytime,
it's not a magical or mystical place.
This is a place that you have created,
a state of being that you have created
with your own thinking and with your own emotion.
It's a very natural place to be.
And so now that you and the chair in front
of you stands up to depart, and you thank yourself,
and you know that you'll always be connected,
you'll always be connected if you'll just take
the time and the remembrance to connect
with kindness instead of criticism and the way
that we often encounter ourselves,
the way that we normally talk
to ourselves can be sometimes unkind.
And so just noticing what it's like
to have talked to and heard yourself
in a kinder and compassionate way.
And then expanding your view to really think
about all the people on the planet
that have a problem like this, like yours, today.
All the people on the planet living now
or having ever lived, or ever will live,
and so remembering that you're truly not alone in this,
that many people have come through this situation
or something like it.
And you will too.
And that when you do, when you do overcome this problem
or this challenge, whether it's a small challenge
or a much more serious one, that you not only will
be able to befriend yourself,
but you'll be able to connect with others
and help them.
People that might encounter this problem in the future
that you have come through.
That you'll be able to reach out
and provide comfort and understanding.
If not, a solution, some support and compassion.
And so knowing that when we, knowing very very well
and clearly that when we extend compassion
to ourselves, it is not because we're selfish
or narcissistic or self-centered.
It's because when we do provide ourselves
a compassionate voice, a compassionate presence,
that we're much more likely to reach out
to others in that way,
in a kind and generous way.
So really relishing what it feels like
to have been surrounded with your own compassion,
and knowing that you're practicing
with many many people right now, right
in this moment, who are doing the same thing
and connecting with themselves for the purpose
of connecting with others in a community,
a very caring community.
So now, knowing again that you can come back here
and create this experience for yourself again and again,
bringing small movements into your fingers
and toes.
As you notice what it's like physically
to have been supported.
And noticing too that the more you relax
and surrender, the more support is there.
The more you relax and surrender,
the more support is there for you.
So now opening your eyes, coming back into your space,
just noticing how you feel.
(soothing inspiring music)