Come into a comfortable and supported seated posture. Begin to bring your awareness inside and slow down the rhythm of your breathing. Acknowledge any event that happened today or this week that was difficult. Select a moderately difficult experience. It is important that we practice with something moderately challenging vs. the most challenging. Bring your awareness to what happened, thoughts, feelings, and let your heart begin to open as you breathe in and out. Turn towards the moderate difficulty with compassion and acceptance.
Repeat these phrases in whatever order or frequency that feels comfortable to you.
May I be kind to myself.
May I find peace and healing.
I am doing the best that I can in this moment.
May I accept and find ease with things just as they are.
Often, when life is difficult, we can be overly critical and hard on ourselves, but compassion, not criticism, facilitates greater resiliency at home and work.
from newsletter@mindful.org a wonderful on-line service: Judy Size Cazabon, March, 2016