Self Compassion

1) Self compassion for our bodies (28mins)

2) Grounding yourself. Connection with nature and weather. Allowing ALL experience to flow. Welcoming in love for ALL that you experience/endure. Allowing these emotions to grow. Giving yourself praise and love. (40mins)

3) Softening tension in the face and headspace. Allowing in light to the top of the head. The soothing qualities of light and self compassion. Giving yourself love first before contemplating people in your life. (26mins)

4) Self Compassion Introduction to the following two meditations. (13mins)

5) Self Compassion 1 Recognising the conditioning which states that we should always serve others before ourselves. Letting go of judgement and criticism from others and understanding that it came from a lack of self compassion. Resting in a safe space, free of judgement and criticism; this space is full only of Love and Security. Opening up and softening the heart space to cultivate self compassion and the idea that you are worthy of your own love. Returning to our natural state of Love and Light. Learning to fill our cup up with self compassion before we offer it out. (44mins)

6) Self Compassion 2 Asking ourselves what would be beneficial to us right now? Connecting with your heart space and connecting the vulnerability and fragility hidden inside all of us. Become aware of the Body/Mind releasing stuck energy (emotion) through yawning and other bodily releases and sensations. Learning to listen – really listen – to your Body (Mind).

7) Balancing and Tonglen (taking, sending and recycling!) practice. Cultivating a deep sense of self compassion within our heart space, filling our cup up and then sending it outwards. (44mins)

8) “I Love You” meditation (45mins) with 3min spoken introduction. Attending to feeling uncomfortable about our physical body and about other people’s comments and insults. Connection with others in this experience.

9) Setting the Stage for Letting Go (31 mins including introduction) Please do this first and if possible have a short break before running onto one of the further letting go meditations. This meditation may only need to be done once.

10) Letting go of emotions which hold you back (small trivial/niggly/recurring problems only please for this meditation!) (37mins)

11) Letting go on the backdrop of a soft and open heart. (Bigger emotions and things which have previously been labelled as ‘life crises’ and problems welcome!) (39mins with spoken intro)

12) Letting go of overwhelming emotions and experiencing them by reframing (and indeed re-labelling them) ***COMING SOON***

13) Waiting on Yourself (9mins short meditation)

14) Die to the Past in Every Moment (31mins) Letting Go of tension in Mind and body, of the busyness of the day to uncover the (Big) Self – the expansive Space. Being in this Space and observing our interaction with our (small self) Life Situation through the processes of the Mind; through the lens of the negativity bias, observing the reactivity, the distraction, the avoidance, observing how the outer life situation. And then observing how often we respond to people in our life and ourselves with Love.

15) Witnessing our Life Situation (for those tough days!), after peeling back the layers, from the Stillness and Space of the Big Self. Welcoming everything and everyone in from our external world with Love. No separation between us and them. A great Oneness. (32mins)