With my classes, my teacher trainees and my own practice this month I’ve been constantly reminding myself and others that this is fundamentally a practice of self care. That what we do on the mat can have a tangible effect on how we feel in our bodies and our heart. By the discipline of this practice we can take care of ourselves. We can uplift and energise. We can face challenge with clarity and confidence. We can heal.
But all this begins with a fundamental attitude of kindness towards yourself. We have to be on our own sides. This is the meditation I’ve been using in my own practice based on work of Tara Brach and Rick Hanson.
Guided Meditation
Take your meditative seat.
__
If you notice habitually tight or tense areas, breathe into them and to the best of your ability soften around these holding patterns.
__
Observe your breath. Let it slow and deepen and move through you connecting you to your natural rhythm.
__
Remind yourself of your personal intentions for self care.
__
Recall a time you were on someone else’s side. When you stood up for or comforted or defended someone. When you made it your priority to take care of someone else.
__
Observe how you feel in your body remembering this. Has your posture changed? The energetic tone of your body?
__
Recall a physical gesture you offered to this person in need. A hug. A hand holding. A hand on their back that moved with soft reassurance.
__
Recall what you may have said to them. “It will be ok.” “I love you.” “Take the time you need.” I know you are suffering and I am here for you.”
__
Now give yourself that physical gesture. Feel the hug. The hand holding. The pat on the back. Feel what it’s like to physically receive that kindness and love.
__
Hear yourself give yourself words of love and support. “I am here for you.” “I love you.” “I care. It will be alright.”
__
Give yourself the love and self-care you’d give another. Be on your own side.
__
Rest in this feeling.
__
Bow to your hands and close.
