Mindful Monndays | Self Compassion Practice Soften, Allow & Love
Self-Compassion Practice: Soften, Allow, & Love
The following practice, Soften, Allow, and Love, is adapted from The Mindful Path to Self-Compassion: Freeing Yourself from Destructive Thoughts & Emotions by Christopher K. Germer, PhD.
- Preparation: Get into a comfortable position and minimize any distractions.
- Arrival: Take a few deep breaths to arrive in the present moment, in your body. Breathe into your heart space and scan your body for any sensations or emotions that grab your attention.
- Soften: Soften into your body and allow the space you have settled on to soften without requiring that it be soft. You can repeat, “soft, soft, soft.”
- Allow: Allow whatever arises, including discomfort, to be there. Let go of any wish that it is different from what it is. Allow discomfort to come and go as it pleases, as though it is a guest. You can repeat, “allow, allow, allow.”
- Love: Bring love to the present moment. If you are experiencing any sense of suffering or discomfort and it feels right for you, bring your hand to your heart or any touch that feels right for you. Without any force, allow yourself to meet each breath as it comes. Direct love to wherever you are experiencing discomfort, relating to your body or emotions as you would to a beloved child or dear friend. You can repeat, “love, love, love.”
- Mantra: Use the phrase “soften, allow, love” as a reminder or mantra to turn toward yourself with compassion and tenderness.
- Safety: If at any time your level of discomfort is too much, stay with your breath, touch, a worry stone or a focal point.
- Completion: Softly open your eyes when you are ready.
You can repeat this practice daily or as often as you like. Watch the vlog for a guided version of this practice.