Develop Self Compassion: Meditation instructions for working with the breath

Photography as Meditation: The Friday Flower. Sometimes just photos. Sometimes with writing. Appearing on Fridays.

compassion for the layers © 2009 - 2010 Mahala Mazerov

Sometimes it’s easier to have more compassion for others than we have for ourselves.

We have feelings we think we shouldn’t have. We have prejudices we wish we didn’t have. We act in ways that disappoint or embarrass us.

Instead of pushing these down, denying them, or venting against others, we have another choice. We can work with the breath and bring our attention to these unwanted feelings.

We can practice compassionate abiding.

Here are simple meditation instructions:

When something difficult comes up, in the very moment of experience, let yourself feel whatever you are feeling. Make contact with those unwanted guests. Be completely open to them without trying to change them in any way.

At the same time, breathe in. There’s no need to force it to be a certain way. Just let your breath be as it is.

Relax any judgment you may have about what you’re feeling. Just as you’re letting your breath be what it is, let your experience be what it is, too.

When you breathe out, see if you can give your feelings more space to exist. Like throwing the windows wide open to air out a stuffy room, the simple act of breathing creates space so your feelings can move.

Breath with tenderness. With curiosity. You may even chose to notice how these feelings exist and move through your body.

Abide with compassion for yourself. Breathing in, experience what’s happening. Breathing out, experience what’s happening.

Keep practicing for as long as you like, staying present with the feeling tones and allowing them to change as they will.

Working with the breath in this way, you can learn to address all the facets of yourself with love and acceptance. You embrace yourself with compassion in spite of those things you’d like to change.

You can use this practice when you feel overcome by difficult emotions or in those first moments when shenpa arises. You can also wait, find yourself a safe space, and work with your breath as you bring the raw emotions to mind again.

The key is to remain free from the rigidity of aggression or denial. Abide in unconditional compassion. Let your mind be pliant. Recognize the magnificent, fluid being you truly are.