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Self-Compassion for Difficult Times

Melli O'Brien






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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.

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