What happens when you practice Tara Brach’s meditation regularly? Discover the surprising benefits of training your mind and heart for self-compassion and how it can revolutionize your life
For best results with this guided meditation below:
— wear headphones
– be in a place where you won’t be disturbed for the next few minutes
— turn off the ringer on your phone
– listen regularly
– book mark this page to come back whenever you want
Key insights From This Guided Meditation For Self-Compassion
- Choosing a difficult situation as a portal to awakening and experiencing more presence and compassion can lead to personal growth and transformation.
- Recognize the emotion that’s most predominant and allow it to belong, like a wave in the ocean.
- Investigate and call on your superpower of curiosity to find out more about yourself and your beliefs, leading to intimacy and self-awareness.
- Let your being get filled with love, like a sponge getting filled with water, and allow it to bathe you and wash through you.
- “There is a Brokenness out of which comes The Unbroken, a shatteredness out of which blooms the unshatterable.” – Roshani
- Our essence is the truth of who we are, not the stories we tell ourselves.
Step-by-Step Instructions for Transforming Triggering Situations into Peace
Step 1: Settle In and Breathe Deeply
Find a quiet, comfortable place where you won’t be disturbed. Sit or lie down in a relaxed position. Close your eyes. Take a few deep, full breaths. Feel your chest and abdomen rise and fall. Let your breath return to its natural rhythm. Take a moment to scan through your body. Notice any areas of tension. Imagine you’re melting away the tension, softening your shoulders, hands, face, eyes, and belly. Allow yourself to be fully present in this moment.
Step 2: Identify a Triggering Situation
Bring to mind a recent situation where you felt triggered or reactive. This could involve a partner, family member, friend, or work scenario. Avoid traumatic memories. Instead, choose a situation that is current and manageable. Think of a time you felt strong emotions such as hurt, anger, fear, craving, or shame.
Step 3: Recall the Moment in Detail
Visualize the situation as if you are watching a movie. Go through it frame by frame. Focus on the specific moment when you felt most triggered. Picture the scene vividly. If it involves another person, see their face, hear their voice, and remember what they said. If it’s your own behavior, visualize your actions clearly. Relive the moment where your emotions peaked.
Step 4: Recognize and Allow Your Emotions
Acknowledge the emotion that is most prominent. Is it anger, shame, fear, or something else? Mentally whisper the name of the emotion to yourself. Allow this emotion to exist without trying to change it. Say to yourself, “This belongs.” Accept it as a natural part of your experience, like a wave in the ocean.
Step 5: Investigate with Curiosity
Become curious about your experience. Ask yourself, “What am I believing about myself or the situation?” Identify any negative beliefs or thoughts. Notice how these beliefs make you feel. Pay attention to your body. Scan your throat, chest, and belly. Keep your hand on your heart if it helps you stay connected. Feel the physical sensations and emotions within your body.
Step 6: Express the Emotion Physically
Allow your facial expression and posture to mirror the emotion you are feeling. If you feel fear, let your face show fear. If you are angry, notice if your fists are clenched or your shoulders are tensed. Experiment with your facial expressions and posture to fully embody the emotion. This can be a powerful way to deepen your understanding of your feelings.
Step 7: Comfort Your Vulnerable Self
Focus on the part of you that feels most vulnerable. Ask this part, “What do you need right now?” It might need understanding, kindness, or acceptance. Listen to your inner self. Offer it compassion and care. Imagine you are comforting a dear friend or a child. Provide the support and reassurance you need.
Step 8: Invoke Your Wise Heart
Take several deep breaths. Connect with your inner wisdom and compassion. Place a gentle hand on your heart. Speak comforting words to yourself, such as, “I’m here,” “I care,” “You are held in love,” or “Trust your goodness.” Imagine these words coming from the most loving and wise part of you. Let these messages sink in deeply.
Step 9: Invite a Larger Source of Love
Imagine receiving love and support from a larger source. This could be a trusted friend, ancestor, spiritual figure, or even a pet. Visualize their love and care surrounding you like a warm, comforting blanket. Let this love wash over you, filling every part of your being. If you find it challenging to accept this love, simply pray to be open to receiving it.
Step 10: Notice the Shift and Reflect
Visualize a warm, golden light surrounding you and filling you with a sense of peace and love. Notice any changes in your feelings. Is there more space, lightness, or tenderness in your heart? Write down these observations. Reflect on how your feelings have shifted from when you began the meditation. Acknowledge the presence of love and compassion within you.
Conclusion
Practice this meditation regularly. Over time, it will transform your days and improve your life. Embrace the peace and presence it brings. Each time you meditate, you build a deeper connection with your inner wisdom and compassion. This practice will help you navigate life’s challenges with grace and resilience.
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About The Author
Jim Van Wyck
Jim has been teaching meditation, mindfulness, and positive self-talk since 1982, when he was first certified as a Certified TM Teacher. He has trained in Jon Kabat-Zinn’s Mindfulness-Based Stress Reduction (MBSR), and many other teachers over the years.
He is co-founder of The Meditation Coach Institute (MCI) and author of MCI’s Mindfulness Coach Certification Training.
Jim is author of the ebook Mindfulness For Beginners.
Jim writes here at MeditationTechniques.co and at The Self Talk Center.
Jim’s Facebook Group, Meditation Techniques For Beginners, has over 45,000 members and his Facebook page Meditation Techniques Daily has 714,000 followers.
