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Self-Compassion for Difficult Times

This four-step self-compassion break meditation will help soothe you in your hardest moments.

So just finding your way into your meditation posture. And when you're ready, gently closing the eyes. And as a way of settling in here a little more fully, just taking three deep, slow breaths. Breathing in, filling the lungs with air. And exhaling.

As you exhale, can you get a sense of allowing yourself to soften and settle into gravity a little more? So two more breaths like that. And then allowing the breath to return to its own natural rhythm. I'm just going to invite you to bring to mind something that's happening in your life that you don't want to be happening, or maybe there's something present for you here and now that's difficult or challenging. So just gently being present with that. And what does it feel like to bring this to mind or to gently be present with it? Does your mind start struggling and resisting, looking for a way out of the situation? Maybe see if you can let go now of the urge to try and think about it or solve it.

And instead, just allow yourself to simply feel what you're feeling. Where do you feel the sensations of emotion in your body in this moment? Can you locate that feeling in your body? If you're able to do so, just see if you can be with the feeling. Just exploring it, opening up to it and being curious about it. So just exploring the sensations of pain or discomfort with a kindly curiosity. What are they actually like? Is there pulsing or dullness? Are they hard and solid or softer? Is there a shape to them? So whatever's here, seeing if you can have a sense of just allowing it to be.

So just making room for it and meeting it with a kindly awareness. You might even find it helpful to imagine that you're breathing a kindly awareness into an out from where you feel those sensations of pain or discomfort. So we're bringing the kind of attitude towards pain or discomfort that you might have towards a loved one who was hurting. So can you have that same attitude towards yourself in the midst of a difficult situation? Bringing compassion and kindness to yourself when you're in pain. So just remaining in tune with the sensations as best you can.

And if they change or dissolve, just come back to following the breath. And as this practice draws to a close, take a deep breath in. And as you breathe out, gently wiggle fingers and toes. And take a moment to notice how you feel after this meditation. And when you're ready, opening the eyes.

So don't worry if you found this practice a little bit tricky. Remember, you're learning new skills. So sometimes that takes time, practice and patience. But why not set an intention now that if you experience something difficult, unwanted or unpleasant today, to take a pause, take your awareness to whatever you're feeling in the body and gently have a sense of embracing those feelings with a compassionate awareness, just like you would to a loved one who was hurting. So go gently with yourself today.

And wishing you peace and happiness in the rest of your day.

Meditation

4.5

Self-Compassion for Difficult Times

This four-step self-compassion break meditation will help soothe you in your hardest moments.

Duration

Your default time is based on your progress and is changed automatically as you practice.

So just finding your way into your meditation posture. And when you're ready, gently closing the eyes. And as a way of settling in here a little more fully, just taking three deep, slow breaths. Breathing in, filling the lungs with air. And exhaling.

As you exhale, can you get a sense of allowing yourself to soften and settle into gravity a little more? So two more breaths like that. And then allowing the breath to return to its own natural rhythm. I'm just going to invite you to bring to mind something that's happening in your life that you don't want to be happening, or maybe there's something present for you here and now that's difficult or challenging. So just gently being present with that. And what does it feel like to bring this to mind or to gently be present with it? Does your mind start struggling and resisting, looking for a way out of the situation? Maybe see if you can let go now of the urge to try and think about it or solve it.

And instead, just allow yourself to simply feel what you're feeling. Where do you feel the sensations of emotion in your body in this moment? Can you locate that feeling in your body? If you're able to do so, just see if you can be with the feeling. Just exploring it, opening up to it and being curious about it. So just exploring the sensations of pain or discomfort with a kindly curiosity. What are they actually like? Is there pulsing or dullness? Are they hard and solid or softer? Is there a shape to them? So whatever's here, seeing if you can have a sense of just allowing it to be.

So just making room for it and meeting it with a kindly awareness. You might even find it helpful to imagine that you're breathing a kindly awareness into an out from where you feel those sensations of pain or discomfort. So we're bringing the kind of attitude towards pain or discomfort that you might have towards a loved one who was hurting. So can you have that same attitude towards yourself in the midst of a difficult situation? Bringing compassion and kindness to yourself when you're in pain. So just remaining in tune with the sensations as best you can.

And if they change or dissolve, just come back to following the breath. And as this practice draws to a close, take a deep breath in. And as you breathe out, gently wiggle fingers and toes. And take a moment to notice how you feel after this meditation. And when you're ready, opening the eyes.

So don't worry if you found this practice a little bit tricky. Remember, you're learning new skills. So sometimes that takes time, practice and patience. But why not set an intention now that if you experience something difficult, unwanted or unpleasant today, to take a pause, take your awareness to whatever you're feeling in the body and gently have a sense of embracing those feelings with a compassionate awareness, just like you would to a loved one who was hurting. So go gently with yourself today.

And wishing you peace and happiness in the rest of your day.

Meditation

4.5

Duration

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