Cultivating Self-Compassion in Meditation

As we settle into our meditation practice today, I invite you to find a comfortable seated position, allowing your eyes to gently close. Take three deep, slow breaths, breathing in and out fully. With each exhalation, let go of any effort to control the breath, allowing the body to breathe naturally.

Let your attention rest on the sensation of the breath, whether it's in the belly or anywhere else in the body where you feel drawn to observe the flow of the breath. Just be here, fully present, one breath at a time, one moment at a time. Remember, there's nowhere else you need to be, nothing to fix or solve, and nothing more you need to become.

As you continue to breathe, notice when the mind inevitably wanders. In these moments, observe if there's any sense of frustration, impatience, or aggression towards the mind. If you find yourself feeling this way, see if you can introduce more kindness and patience towards your experience. Each time you notice the mind has wandered, take a moment to appreciate this awareness, this moment of waking up. Then, with gentleness and kindness, invite the mind to return to the breath.

Infuse your practice with a sense of patience, ease, and kindness. If the mind wanders a hundred times, simply come back to the breath a hundred times, without judgment or self-criticism. As this meditation begins to draw to a close, take a deep breath in, and as you exhale, begin to bring small movements into the fingers and toes. Notice how you feel after taking this time for yourself.

As you open your eyes and prepare to reconnect with the rest of your day, set an intention to carry this kindly awareness with you. Remember, the more we cultivate self-compassion in our practice, the more we can let go of being at war with ourselves and learn to accept things as they are. May you continue to bring this sense of patience and kindness to all aspects of your life.