Guided Meditation to Hold One's Self Gently

Guided Meditation to Hold One’s Self Gently – week of February 26

 

This is a guided practice for when we want to practice holding ourselves gently and compassionately, quietly attending to what is happening and tending our sensations and feelings without big, external reactivity. This practice can give us space to make more skillful choices in responding to a particular event or situation, whether it is a regular occurrence or more uncommon.

 

If it is in your practice to invite protection and guidance from your ancestors, teachers, or guide, to light candles or burn incense, to close a door, or to wrap a blanket or shawl for meditation or prayer around yourself, take the time to set your intention and your space. You can make your own intention or affirmation. If you would like some suggestions, these might be: Here, all of me is welcome. Here, I am home. Gently, I make space for all of me. Kindly, I welcome all of me.

 

If you need to set a timer, then please do so. Perhaps you make space for five minutes or ten or twenty or more. Perhaps you have space to not need a timer today.

 

Recline or sit with support so that it is easiest for you to breathe deeply and freely.

 

As you breathe, slow and soften your breathing, as though you are holding your whole body very kindly and gently, offering yourself a supportive space or a peaceful hug.

 

Begin to offer yourself your intention or affirmation. Freely substitute what works for you for what I am offering:

            Here, all of me is welcome. Here, I am home. Gently, I make space for all of me.

Kindly, I welcome all of me.

Repeat this intention or affirmation three, six, or twelve times. Threes give us a nice stable base to breathe into, not too much to remember, and easy to return to.

 

Continuing to breathe, holding your whole being very kindly and gently, welcome your sensations, thoughts, and feelings. You can stop at any time if they become too much. You are guiding and leading here.

 

As I welcome these sensations, thoughts, and feelings, I will find they grow stronger or louder and weaker or softer over time. Giving myself space to remember this truth, that these sensations and thoughts are always changing, reminds me that I am not my thoughts and sensations and I do not have to dissolve into them. I can have pain or difficulties but I am not pain or difficult. In that space between experiencing and being, I have choices and, if I choose, I can offer myself kindness and compassion as I would to another being who is struggling or having uncomfortable sensation.

 

As you breathe and practice holding yourself, can you find space to hold yourself with compassion and kindness? I promise you, you are worthy of this, no matter what. We may have made harmful choices in the past and yet, right here and now, we can make a kind and healing choice. When we learn to hold ourselves with kindness and compassion, we become less reactive, and we can make better choices. When I cannot hold myself  kindly and compassionately or believe I am not worthy of this space, my experience is that I am more likely to say or do things that are truly regretful.

 

Take as long as you have or need. Before you go, take a few breaths to notice how you feel now, and whether you are curious about or would like to try this practice again. If you would, return to the practice, or plan to try it out when time can next be made.

 

Thank yourself for making space to be kind and compassionate with yourself. I thank you for making space to be kind and compassionate with yourself.