Episode Transcript
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Speaker 1 (00:05):
Hey, this is Annie and Samantha and welcome to Stuff
I'll Never told you, a production of iHeartRadio. And today
we have something very special for you. We reached out
to a good friend of the show, Eve's, who you've
heard from before, to see if she'd put together a
(00:27):
calming meditation for all of us, and she delivered with
a ten minute meditation all about love and compassion. She'll
guide you through it. She's a great guide. It's really
simple but really powerful, So we'll let Eves take it away.
Speaker 2 (00:49):
Get comfortable exactly where you are. It's okay if you're
in a place that's unfamiliar, if where you are isn't
perfectly quiet, or if there are people around you. The
important part is that you have the next ten minutes
to yourself, and that you begin this meditation with a
(01:09):
kind and open heart. If you haven't already close your eyes,
bring your attention to your breath. Notice the tension that
you're already holding in your body. Where is it? How
(01:31):
does it feel? Meet those feelings with gentle curiosity, and
keep breathing. Inhale, Exhale, inhale, and exhale. Imagine your heart
(01:54):
softening with each breath you have the capacity toctice compassion
toward yourself and toward others. First, recognize the fact that
life is hard. The reason we have to practice self
(02:16):
compassion at all is because there is suffering. There is
no need to sugarcoat it. In this moment. Whatever you're
struggling with right now, acknowledge that it is difficult and
that managing your thoughts, emotions and actions is challenging. Breathe
(02:41):
in and breathe out, and say to yourself, I'm having
a hard time right now. I'm in pain and it's
difficult for me to deal with. If there is another
way you'd like to say this that feels more honest
to you, say that instead, take a moment to notice
(03:06):
how it feels to sit with that recognition rather than
bypass it. Where does it show up in your body?
Maybe you place a hand on that spot, sending care
and warmth to the area that needs it most Right
now now, offer yourself gratitude for having the strength to
(03:34):
admit that. Find comfort in the fact that you are
not alone. Many people have and will feel stress and
sorrow when trying to reckon with life. Remind yourself that
you are not weak for suffering and say to yourself,
(03:56):
I am simply experiencing life as it am. Offer gratitude
for the present moment, for your breath, for being able
to set aside this time for your well being. Now
(04:19):
that you've acknowledged your pain, you can meet it with kindness.
Life may be hard, but you don't have to be
hard on yourself. Come back to your breath. Bring loving
awareness to your inhales and exhales as you breathe in.
(04:43):
Send infinite compassion through your body as you breathe out,
Let that feeling settle into every part of your body,
physical and subtle, from the surface of your skin all
the way to the center of your heart. Treat yourself
(05:05):
like you would anyone or anything else precious to you.
Speak to yourself with tenderness. Imagine wrapping yourself in the
warmth of a soft, cozy blanket. If it feels right,
place a hand over your heart, and begin to repeat
(05:29):
the following. I embrace myself with love and understanding. I
meet all of my emotions, big and small, with grace.
I do not judge myself harshly. I show myself empathy.
I am worthy of love and support exactly as I am.
(05:54):
I am kind to myself in the face of adversity.
And again, I embrace myself with love and understanding. I
meet all of my emotions, big and small, with grace.
I do not judge myself harshly. I show myself empathy.
(06:17):
I am worthy of love and support exactly as I am.
I am kind to myself in the face of adversity.
In another time, I embrace myself with love and understanding.
I meet all of my emotions, big and small, with grace.
(06:41):
I do not judge myself harshly. I show myself empathy.
I am worthy of love and support exactly as I am.
I am kind to myself in the face of adversity.
Repeat any of these sayings to yourself for the next
(07:03):
few moments. You can also remain silent and aware of
your feelings. Take a moment to expand those feelings of
(07:41):
compassion that you've cultivated to others. Send peace to your
loved ones, happiness to strangers, joy to people you might
otherwise consider unworthy of it. Let your compassion be boundless.
(09:02):
Now come back to your breath, feel it deepen. Pause
here to honor the transition out of this meditation. Take
a moment to notice your thoughts and feelings before you
move on. Remember that you can use the insights you
gained in this meditation at any time you need in
(09:24):
your daily life. You can even practice this meditation and
community with others. Gently bring awareness to your senses. Notice
the sounds around you, Start to feel your body in space,
(09:49):
Take the tiniest movements, and when you're ready, slowly open
your eyes.
Speaker 1 (10:23):
And welcome back. Thanks so much to Eves for putting
this together and to Christina for soundscaping. You can find
Eve's at Evesjeffcoat dot com and you can find us
in a variety of places. But in the meantime, thank
you so much to Christina, our executive producer Maya, and
your contuber Joey. Thank you and thanks to you for listening.
(10:43):
Stefan Never Told You is projection by Heart Radio. For
more podcasts or my heart Radio, you can check out
the heart Radio app, Apple podcast or where you listen
to your favorite shows.