Transcript
Transcript: Mindfulness Practice of Becoming a Compassionate Leader
Welcome to the mindfulness practice of Becoming a Compassionate Leader.
To complete this mindfulness practice, you will need a few minutes for yourself.
Silence your phone and other distractions around you. Resist any urges you might have to multi-task.
It is normal during a mindfulness practice to find yourself thinking about the past or anticipating the future. When these come up, I invite you to simply let them go.
Gift yourself this small act of compassion.
And for these next few minutes, give yourself permission to let go of any expectations that you may have. Be curious. Simply be here, now.
Begin by getting comfortable. Find a position where you feel supported.
If you are sitting, find a relaxed posture with your feet grounded on the floor. Feel the seat and the ground beneath you, supporting you.
Next, gently close your eyes, or relax and soften your gaze.
Take a deep breath in through your nose, breathing in until you can't breathe in anymore—and then fully let it out through your nose.
Repeat this once more, taking a full breath in through your nose—feeling your chest and your stomach expanding with your breath, and then parting your lips and letting it go, out through your mouth—feeling everything soften as you release.
Take another deep breath in, hold it... and on your exhale, allow yourself to drop even more into your body. Notice any tension you are holding; in your shoulders, or in your jaw, or anywhere else. Notice, and allow yourself to relax.
You go through a lot in a day. <extra pause to let it sink in>
Take this time to show yourself compassion, being present and accepting of your experience.
Offer yourself support; talking to yourself as you would talk to a friend or a loved one; using words of kindness and of encouragement [repeating these words to yourself]:
- may I accept myself (may I accept myself)
- may I be at peace (may I be at peace)
- may I remember my own goodness (may I remember my own goodness)
Let's do that again, really letting that sink into your being:
- may I accept myself (may I accept myself)
- may I be at peace (may I be at peace)
- may I remember my own goodness (may I remember my own goodness)
<extra pause to let it sink in>
Breathe deeply into this truth: I am worthy of compassion.
Allow yourself to rest with this knowing for a few moments more. <extra pause>
As we bring this mindfulness practice to a close, with all that makes up your day, trust that taking these few minutes will nourish you and help replenish your cup.
Now I invite you to slowly begin to bring movement back to your body. Take a moment to wiggle your toes, and your fingers, expanding your awareness as you do so—knowing that you can return to this mindfulness practice at any time; it is always available to you.
I invite you now to stay in this place of relaxation and compassion for as long as you would like.
As we close, offer these words of compassion to yourself, once more:
- may I accept myself (may I accept myself)
- may I be at peace (may I be at peace)
- may I remember my own goodness (may I remember my own goodness)
[outro music]
