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