Self-empathy meditation and mindfulness Tutorial

Discover the transformative power of self-empathy with our guided meditation! In "self-empathy meditation and mindfulness," you'll learn 5 essential steps to nurture yourself, embrace emotions, and reclaim your energy during tough times. Reconnect with your inner self and cultivate a loving relationship with yourself. Perfect for anyone seeking positive energy and well-being. Don't miss this journey to serenity!

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to be able to look at yourself,

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to talk to yourself,

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to treat yourself kindly and dare I say the word,

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with love.

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practising self empathy is to be your own best friend,

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the one who listens,

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supports,

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values,

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and makes us find serenity and confidence again in the hardest times.

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In this video,

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I will describe the 5 steps of the practise of self empathy.

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1,

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welcoming what is,

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2,

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positioning oneself in a benevolent distance.

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3,

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marking a time of silence.

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4,

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letting words or actions emerge.

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5,

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taking care of oneself.

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First,

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a question.

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At what point should we allow ourselves a time of self-emppathy?

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At any time,

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I will tell you,

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just like it's always appropriate to take time with a friend

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who does us the greatest good.

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If you feel a loss of energy,

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a slackening

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when you are going through stress or emotional turmoil,

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or when you are confused,

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unable to concentrate or make a decision.

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At these times,

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for sure,

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the arrival of a friend

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becomes a real gift.

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But

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because friends are not always available and do not always understand us,

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I invite you to replace

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calling a friend with practising self empathy.

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So let's say you feel it's time for a moment of self empathy.

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Step one.

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Embracing what is,

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do you feel upset,

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tired,

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or just need some time to yourself?

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Make a stop,

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isolate yourself if you can,

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ideally in nature,

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or if you can't isolate yourself,

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take a break from the outside world for a while,

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as if you were in your bubble,

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you can do it even in the middle of a crowd.

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Closing your eyes will help you

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go deep inside you in your core.

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A tool is here to help you for this time of reconnection to yourself.

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Breathe in,

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focus on your breathing.

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Inhale and exhale deeply at least 3 times to begin.

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Feel that when you exhale,

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you release all the tensions in your body.

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You empty the overflow of thoughts from your head.

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You can put your hand on your abdomen

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to feel this breathing better.

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Your tension and thoughts will not disappear in an instant.

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Welcome them

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without fighting.

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Welcome all that is the sound of voices in the room,

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your tiredness that reminds you of yourself,

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the sensations or even pain in your body.

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Welcome the emotions that are there

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irritation,

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weariness,

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discouragement,

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anxiety.

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Welcome the thoughts that run through your mind without holding on to them.

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Thoughts such as

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what an idiot this client is,

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or I'll never make it

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to welcome what is simply to stop fighting it.

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Stop struggling against your thoughts.

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Stop struggling against time.

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Stop struggling against your neighbour.

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Stop looking for solutions

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to search and search a problem.

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Stop being at war with yourself.

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Being at war with the you should stop being

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stressed or you shouldn't have reacted this way.

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Breathe.

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Everything is OK in this moment of chosen welcome.

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Welcoming emotions,

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thoughts,

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environment.

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There is nothing to do.

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There is no war to fight,

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just breathe and welcome.

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That means to say open,

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open in your body,

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your heart,

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your mind.

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Breathing sweeps away everything

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that is restless in the mind,

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in the heart,

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in the body.

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You are there,

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present in full consciousness.

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The second stage is a distancing stage in coaching.

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This is called disassociation.

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You can connect to a part of yourself that is not stuck in the present experience,

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a part that is just the part sitting on that desk chair,

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dealing with that client issue with delaying files and back pain.

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Little by little you can disassociate yourself,

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look at yourself from the outside as if you were behind a small wall.

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There is the human that you are

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with its problems and its joys.

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The human with its body

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and its mind.

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And there is you,

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that other part of you that looks at the human from the outside.

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There is the conscious,

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full,

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relaxed,

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loving you

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and the human you on his chair,

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and you are looking at this beautiful and fragile human sitting on that chair.

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The distanced you who breathes deeply observes with empathy the human being.

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This conscious you is in the eye of the storm

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calmly.

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Perhaps the storm is all around.

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Perhaps that human part no longer knows what to do in

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the whirlwind of dos and don'ts in the whirlwind of demands.

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You,

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you are there in the eye of the storm,

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a place where everything is an Olympian calm,

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a place where you are safe and secure in the very core of the storm.

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This is called the eye of the hurricane.

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You are in a safe space.

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You can observe and hear everything that happens to your human part.

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You can observe in this space and comfortable space the dramas,

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the complaints,

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the worries,

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the questionings which spring from the human minds sitting on his chair.

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You can hear all this from the outside.

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You don't judge anything your human aspect lives,

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says,

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does.

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You don't try to intervene either.

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You are just there,

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that benevolent eye in the eye of the storm,

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in safety,

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in a quiet wellbeing in your safe space.

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You are the conscious

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of yourself.

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You look at the human being with empathy,

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a look of love,

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the most beautiful look you can imagine,

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filled with benevolence,

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without any judgement,

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the look of a parent or grandparent on a darling child,

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the look of your best friend,

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of your loving partner when it is filled with goodness.

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The look of Gandhi

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or Jesus or Buddha or any compassionate being you know,

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it is with this look that you look at yourself.

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That you look at the human sitting on his chair

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in a beautiful but sometimes tormented reality

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with this look,

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you understand that you are the most important person in the world,

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that nothing else matters but contemplating your beauty.

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Feel this look on you.

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Breathe.

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Step 3,

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when you feel that distancing has been fully realised

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and that you breathe in your safe space.

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When you feel that look full of empathy and

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benevolence on the human being that you are,

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then you can enter a real time of silence.

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It may be that the human being is still going over their difficulties,

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accusing,

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complaining,

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or thinking about their to do list or

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whatever,

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it doesn't matter.

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Nothing really matters.

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You are a master sitting on your master's bench.

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You feel that you can now be next to the human

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in touch with life while focusing your consciousness on something else.

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It's like there's still a movie going on where the human aspect plays the lead,

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speaks and gets agitated.

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But the sound of the film is gradually cut off.

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You,

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the sovereign part in you,

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enter into silence

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in its safe space.

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The master continues to breathe,

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but no longer hears the dilatribes of the human.

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The master breathes and hears his heart beating.

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He's the sound of his breath,

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the sound of cars or birds in the distance.

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The master is fully there

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and no longer in the virtual soundtrack of the mind.

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I am here.

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I am here.

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It may be

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that the stressed or simply agitated human part has finally fallen silent

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because it has been touched

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by the soul's gaze,

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rocked

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by the peace that surrounds it,

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or simply because it has reached the end of its flow of speech.

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Tears may come to its eyes.

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It's OK.

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Don't try to analyse them.

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Let the emotion,

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whatever it is,

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come up

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by always sitting on your master's bench

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looking at the sky,

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the birds,

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or any other

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inner landscape.

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You can tell your human aspect that the war is over.

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Take it in your arms if it asks you to,

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without the need to speak,

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without looking for solutions,

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always in the peaceful silence of safe space.

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Breathing in gratitude for just

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being there.

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Let's go to step 4.

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When you have fully felt that you are comfortable in this safe space,

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in this silence,

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in this comfort of doing nothing

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while remaining seated on your master's bench,

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then

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let the inspiration emerge,

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inspiration about what you want about your desire.

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Don't let the mind take over and impose an agenda on you.

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Let the desire emerge through your feeling,

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your sensations.

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Self empathy has nothing to do with setting goals.

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Self-empathy

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is in the full awareness of the present moment.

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What do you want to experience,

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do,

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say now,

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or at least in the very short term?

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What inspires you

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and what brings comfort and well-being

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when you imagine living it

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at this stage again,

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the mind is not invited,

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it is often very agile to sabotage what emerges by saying that

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it is not possible that this is not this or that.

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But here the mind is not invited.

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You are in the sovereign space of the master

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in consciousness.

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Listen in silence,

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take all the time you need,

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play with the desires that emerge

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if they emerge.

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Welcome them without censoring them,

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play with them.

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You are your best friend,

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full of empathy for you.

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Time does not exist.

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Work and family do not exist.

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What do you offer yourself now?

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You are your own partner,

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full of love for you.

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What do you say?

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What do you offer to the one you love like crazy,

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to whom you would give everything out of love?

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Soothing words?

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Imagine being covered with these gifts,

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breathe in the joy of receiving them all

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and

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let emerge 12 or 3 actions

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that you could do today or tomorrow,

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actions that are a gift for you.

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No strenuous things,

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just things that make you feel good.

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Making an appointment for a massage,

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drinking a beer on the terrace,

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going home from work now,

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lying down for a while,

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offering yourself a piece of clothing,

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calling a friend.

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What is the simple desire that emerges as you breathe as a master in your safe space?

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Things that you can experience easily because they depend largely on you.

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If you feel that your energy is getting tense again,

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that doubt invades you,

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that you have gone back into the mind,

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just go back to step one,

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the step of welcoming everything that is and that you feel.

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There you go quietly,

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you have all the time in the world,

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time to resume the previous steps.

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It's OK.

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Now that you have one or more actions in awareness,

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small things,

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small steps

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that make you feel good,

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then you can move on to step 5,

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the action step.

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Be aware that in the presence of your best friend,

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who only wants your good,

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in the presence of self empathy,

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the course of the day is different.

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Give yourself the presence that the practise of self empathy has suggested

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will make all the difference.

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It is a first step away from the usual highway,

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the first step that has not been directed by the mind.

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You certainly haven't solved all your problems or answered all your questions yet,

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but you have set foot on a new path in another energy,

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and I promise you that this will make all the difference when

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later,

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after you have given yourself the inspired gift or gifts.

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You will address the issue that concerns you,

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not just with your mind in consciousness,

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but let's not go too fast for now.

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It is time to complete your practise of self empathy and to take action.

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This can be reserving your massage,

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coming home early from work tonight,

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having your meal delivered so you don't have to cook,

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going to tell your boss that you won't be able to process the file in 2 days.

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And that you will return it to him on Friday and not on Wednesday.

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Taking a coffee break with a colleague,

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cancelling the evening outing with a friend because you're too tired.

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Buying yourself an orchid.

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Take action quickly

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by the minute if possible.

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If you can't give yourself that gift until the next day,

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write it down in your agenda.

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Announce it to those around you so that your reasonable mind

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doesn't later sweep away your desire for a setback

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and tell you that there are better things to do.

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You are the best person to take care of yourself.

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You are the most important person in the world to you.

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I know this will make you wince,

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but you are even more important than your own children.

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Give them the gift of being a caring,

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nurturing parent

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who puts themselves first.

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That's how they'll learn to take care of themselves

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independently later on.

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Self empathy is a path made of small steps.

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These small steps will lead to bigger ones if you take them in full consciousness.

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In this exercise,

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I often realised that self empathy often called me

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to lie down for a while or to take a stop in my work to go for a 5 minute walk outside,

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even in the street.

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I'm always amazed to see that after this simplistic act my energy changes.

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And to observe how I gain clarity and efficiency for the rest of the day.

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Just because I have refocused on myself within me,

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to conclude,

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I invite you to practise at least once a day self-empathy,

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mindfulness.

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Do not admit the first steps of welcoming,

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breathing,

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distancing,

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and silence.

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They are the sure beacons to regain a healthy energy and to put the mind

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on standby.

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If you are just questioning yourself through your mind,

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what do I want?

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OK,

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if it's possible,

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I'll do it.

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You won't nurture much your inner self.

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It's not bad.

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It's just extremely ephemeral

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and very mental compared to an action that emerges

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from a deep process of self-empathy in consciousness.

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I will keep 3 points as a reminder.

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One,

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take a benevolent and non-judgmental look at yourself.

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Let melt under the master's gaze any guilt.

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Guilt is probably the worst antithesis of self-emppathy.

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Guilt weighs us down

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while self-empathy makes us lighter.

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2,

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regain calm in silence through the safe space,

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the breathing.

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3,

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then finally say or do what you feel is good

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for you.

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