SELF COMPASSION MEDITATION

KOBIE ALLISON
Director and Psychologist
Kobie Allison Psychology and Modern Minds

WHAT IS MEDITATION?

'Meditation isn’t about becoming a different person, a new person, or even a better person. It’s about training in awareness and getting a healthy sense of perspective. You’re not trying to turn off your thoughts or feelings. You’re learning to observe them without judgment. And eventually, you may start to better understand them as well'.

WHY meditation is vital during this time.

Meditation at this time is so very important, as we try and navigate our home work space and taking care of ourselves and our family through the fear in our environment. Here by developing a strong sense of self compassion truly helps to support us to remain in a more balanced place so that we have the capacity to make wise decisions. Here these hourly decisions lay in the space between the logical and the emotional brain. Therefore, a self-compassion meditation allows for the settling needed of both sides of the mind, so we can then truly access our wisdom to make wise choices, especially those during difficult times like these.

Top Tips to Setting Up a Calming Meditative Space.

  1. Light a candle or incense
  2. Listen to soothing music
  3. Get comfortable by sitting on a cushion with your legs crossed, or lay down with your legs up on the wall and a pillow underneath your hips.
  4. Dim the lights during the evening, using a salt lamp candle to gently light the room
  5. Let your house members know you’re taking a little time out and place your phone on aeroplane mode to reduce any potential distractions

DEVELOPING A SELF-COMPASSION MEDITATION DAILY PRACTICe.

Self-compassion involves three aspects: mindfulness, common humanity and kindness. Self-compassion involves acting the same way towards yourself when you are having a difficult time, fail, or notice something you don’t like about yourself. Instead of just ignoring your pain, you stop to tell yourself “this is really difficult right now,” how can I comfort and care for myself in this moment?

To provide you with a practical self-compassion meditation tool that you can utilise daily please listen to the Self Compassion Break Meditation.


This meditation is approximately 3 minutes long and will help you to start the day with a compassion rather than critical mindset. For a written transcript of the meditation please keep reading.

MEDITATION TRANSCRIPT.

To take a Self-Compassion Break, call the situation to mind, and see if you can actually feel the stress and emotional discomfort in your body. This self-compassion meditation can help you to find a sense of emotional balance at this time of great change.

Now, say to yourself: 1. This is a Moment of Suffering. Other options include:
This hurts.
Ouch.
This is stress.  

Now, say to yourself: 2. Suffering is a Part of Life that’s common humanity. Other options include:
Other people feel this way.
I’m not alone.
We all struggle in our lives.

Now, put your hands over your heart, feel the warmth of your hands and the gentle touch of your hands on your chest. Or adopt the soothing touch you discovered felt right for you.  

Say to yourself: 3. May I be Kind to Myself
You can also ask yourself, “What do I need to hear right now to express kindness to myself?” Is there a phrase that speaks to you in your particular situation, such as:
May I give myself the compassion that I need,
May I learn to accept myself as I am,
May I forgive myself
May I be strong.
May I be patient

This practice can be used any time of day or night, and will help you remember to evoke the three aspects of self-compassion when you need it most: mindfulness, common humanity and kindness!

KOBIE ALLISON.

Kobie is a compassionate, warm and dedicated psychologist who has experience working with children and families, adolescents, and adults. The services she provides are evidence-based, and she maintains her expertise and professionalism through ongoing peer and clinical supervision, and continuing professional development.

Follow Kobie on Instagram:
@kobieallisonpsychology
@modernminds.com.au

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