The next time you go through a difficult experience and you judge yourself, this meditation can remind you to be self-compassionate.
A three-step contemplation to give yourself the compassion you need and deserve.
Put both hands on your heart, or simply hold them together as in prayer.
Breathe deeply in and out.
Speak these words to yourself in a warm and caring tone:
This is a moment of suffering. Suffering is a part of life.
May I be kind to myself in this moment; may I give myself
the compassion I need.
The first phrase, This is a moment of suffering, is meant to bring mindfulness to the fact you’re in pain. You might change the phrase to I’m having a really tough time right now, this hurts, or anything that may describe the pain you’re feeling.
The second phrase, Suffering is a part of life, is a reminder that imperfection is part of the shared experience of human life. Other wordings may be everyone feels this way sometime.
The third phrase, May I be kind to myself in this moment, helps bring a sense of caring concern to your present experience.
The final phrase, May I give myself the compassion I need, sets your intention to be self-compassionate.
Shambala Sun- November 2015 / Kristin Neff, writer.