Let’s dive into what it really means to meditate with a hefty dose of self-compassion. I don’t mean doing a metta meditation or something similar. I mean mediating WITH compassion rather than ON compassion.
Bringing self-compassion to every part of the process is essential because otherwise it’s too easy for the self-critical voice to get super loud.
Six times during meditation to choose compassion
Kickoff: What Do You Really Want?
First things first, meditation should be all about you. Forget the “shoulds” and the rigid rules about how long or what type of meditation you need. Tune into what you’re really needing in the moment. Do you want to listen to guidance about a gentle topic or a deep philosophical question? Maybe it’s a quick breather before getting back to work. Choose for you.
Go With the Flow
Let it be natural. Sit how you want, move how you want, breathe how you want. There’s no need to force anything. Let your body’s natural posture be your guide and support you through your meditation session.
Listen Up: Your Needs Matter
A big part of being kind to yourself during meditation is paying attention to what you need. Need to stretch, take a break, or switch it up? Let yourself have it.
You Aren’t Failing by Having Thoughts
Everyone gets distracted and that is your brain doing its job. Instead of beating yourself up or thinking “I’m not good at meditation”, let it go and move on. Think of it as a no-big-deal moment, just a part of the journey back to focus. In fact you are succeeding by “catching” yourself.
Consider Your Aim and Intention
You create the vibe of the practice. By choosing to go gently and to keep trying, you’re on the way to compassion and persistence. By letting go of wanting a zen state right now, you’re learning patience and detachment from outcomes.
Big Hugs: You Did It
At the end of your meditation, don’t forget to give yourself some props. You made the decision to meditate, you showed up, and you did the thing. That’s awesome. A simple “thanks, self” can go a long way.
Amp Up the Kindness
Meditating with self-compassion is basically giving yourself permission to be your own best friend. It’s a game-changer, not just for your meditation practice but for life in general.
By nurturing this inner kindness, we start to see a shift in how we treat ourselves and others. Let yourself practice compassion for yourself in all your activities.
Practice here & now
Follow along with this video to try it for yourself. You just need a few steps of space, such as in front of your bed or sofa. Don’t forget to treat yourself gently as you go.
