Mindfulness Daily Check-in 15th May 2019

Hi everyone!

How are you all feeling? I thought today we could focus on a loving self-compassionate guided meditation. I like how it draws you in. It's quite a long script so you might want to save it somewhere.

This guided meditation is tailored specifically to cultivate self-compassion. So first, make sure you are in a comfortable position, sitting either on a cushion or on a chair, something very comfortable where you can sit upright and yet relaxed. And settle into your posture. Notice how your body feels, the sensation of your feet touching the floor, your body in the chair, the weight of the arms and your head. Be in your body, right here, right now, fully inhabiting your lived experience.

Then allow your attention to move outward to sounds. What sounds are arising right now? Are there noises outside your window? A fan blowing? Leaves rustling? What sounds do you hear? Try not to reach out to the sounds, but just let the sounds arrive, the sound waves entering your mind and body. Now focus on your breathing, the sense of inhaling and exhaling, whether you feel the breath most strongly at your nostrils or perhaps that your chest rises and falls. Well take a few moments just to rest with our breath, simple and easy. Notice the peacefulness of being quiet, of resting, as you just gently breathe.

And now Id like you to bring to mind some aspect of your personality, or perhaps some mistake you made, a failure, that has been bothering you lately. Something that perhaps youve been criticisng yourself for or that has made you feel inadequate in some way. Whatever this trait or action is, try to get in touch with your feelings about it. What does it make you feel? Sad? Frightened? Isolated? Inadequate? How have you felt when youve thought about this inadequacy? See if you can locate the sensations of the emotions in your body. Perhaps its a tightness in your throat, a heaviness in your heart, tension in the shoulders. What emotions do you feel when you think about this mistake or inadequacy, and where are those emotions felt in the body? Just actually allow them to be there instead of resisting feeling these natural feelings that arise when we judge ourselves. Just notice them. What am I feeling? Where are the emotions in my body? Get in touch with how much suffering is caused by our self-judgement, our fears of not being good enough.

Some of our greatest suffering is caused internally, by the belief that somehow, we should be perfect. Take your hand, or both hands if you prefer, and place it gently over your heart in a calm, soft, comforting manner. You might even want to rub a little soothing, reassuring circle.And so what well do now is repeat some phrases, lovingkindness phrases, designed to help you feel compassion for the fact that you are an imperfect being. You try your best, but no one on this planet is perfect. Were all inadequate in some way. We all make mistakes. We all fail. This is the human experience. Its okay. So, repeat the phrases silently. May I be safe. May I be peaceful. May I be kind to myself. May I accept myself as I am. Feeling the warmth of your hand on your heart. May I be safe. May I be peaceful. May I be kind to myself. May I accept myself as I am. So, repeat these phrases silently, really trying to get in touch with the intention behind the words, the intention to offer yourself kindness, compassion, acceptance. As your mind wanders, which it will inevitably do, just refresh the phrases in your mind. May I be safe. May I be peaceful. May I be kind to myself. May I accept myself as I am.

It's important to give yourself the same kindness and support and acceptance you would give to a good friend who was feeling bad about themselves. Remembering that everyone is in the same boat. Everyone feels inadequate in some way. Everyone makes mistakes. Everyone fails. This is the human condition. This is normal. This is something we all share. Its okay. May I be safe. May I be peaceful. May I be kind to myself. May I accept myself as I am. And remembering all your fellow humans who struggle with self-judgement the way you do, lets change the phrases slightly so that we include everyone in our intention for self-compassion. Just gently repeating the phrases silently.

Now Id like you to think of something thats been causing you suffering that you dont necessarily blame yourself for. Maybe you have a loved one who is sick, or somethings going wrong in your life just due to external circumstances. Something thats very hard to bear, hard to deal with. And also, give yourself compassion for this source of suffering. Your suffering comes from two main sources, from ourselves not being as we want, or from our lives not being as we want. So, thinking of this aspect of your life thats causing you pain, repeat the following phrases. May I be safe. May I be peaceful. May I be kind to myself. May I accept my life as it is. This is the way things are. May I be safe. May I be peaceful. May I be kind to myself. May I accept my life as it is. Repeating the phrases silently to yourself, soothing and comforting yourself with the difficulties of living the human life. Really feel your caring concern, tenderness for yourself, struggling like so many others. May I be safe. May I be peaceful. May I be kind to myself. May I accept my life as it is. Again, put your hand on your heart, or if its been there the whole time, really feel your hand on your heart. And while weve been focusing on comforting ourselves for painful feelings, for suffering, now see if you can feel what the compassionate self feels like. Maybe your heart is tingling or feels warm, feels vibrant in some way.

Notice the good qualities of an open heart thats filled with compassion, the beautiful feelings of tenderness, care, concern, kindness. Noticing the joy of compassion, of connectedness, of open-heartedness. This also is part of the human experience. And thank yourself for being a good, supportive friend.

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