How do I practice self compassion in mindfulness meditation?
Practising self-compassion in mindfulness meditation involves cultivating a kind and non-judgmental attitude toward yourself.
Having compassion for yourself can help with pain, self-doubt and generally feeling overwhelmed by whatever is causing stress in your life.
Here are some steps you can follow to build self-compassion into your mindfulness practice:
Set an intention: Begin your meditation session by setting an intention to cultivate self-compassion. Remind yourself that you deserve kindness and understanding, just like anyone else.
Loving-kindness phrases: Incorporate loving-kindness phrases into your meditation practice. As you focus on your breath or a chosen anchor, silently repeat phrases such as "May I be happy," "May I be healthy," "May I be at ease," or any other phrases that resonate with you. Direct these phrases towards yourself, offering yourself well-wishes and compassion.
Acknowledge and accept emotions: As you observe your thoughts and emotions during meditation, be mindful of any self-critical or negative thoughts that arise. Instead of judging or suppressing them, acknowledge their presence with kindness and acceptance. Remind yourself that it's okay to experience these emotions and that you are worthy of compassion.
Self-compassionate inner dialogue: Develop a self-compassionate inner dialogue during meditation. When you notice self-critical thoughts or judgments, gently redirect your attention and replace them with compassionate statements. For example, if you notice self-judgment arising, you might respond with a compassionate phrase like, "It's natural to have these thoughts, and I'm doing the best I can."
Physical gestures: Incorporate physical gestures to enhance self-compassion in your practice. You can place your hand on your heart or gently hold your own hand as a way of offering comfort and care to yourself during meditation. These physical gestures can help deepen your sense of self-compassion.
Cultivate a sense of common humanity: Recognize that you are not alone in experiencing suffering or challenges. Remember that all humans experience pain, self-doubt, and difficulties. As you meditate, cultivate a sense of common humanity, realizing that you are connected to others through shared experiences.
Practice non-judgmental awareness: Throughout your meditation, cultivate a non-judgmental attitude towards yourself. Notice any judgments or expectations that arise and let them go, returning your focus to the present moment with kindness and acceptance.
Remember that self-compassion is a skill that can be developed over time. Be patient and gentle with yourself as you integrate self-compassion into your mindfulness practice.