Meditation: Intention for Self-kindness

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Hi friend,


Let’s pause for a moment and set an intention to be kinder and more gentle with ourselves the next time PMDD tries to bring us down, with negative thoughts and feelings about ourselves and our PMDD experiences.

Our relationship to our thoughts and feelings isn’t something that changes overnight. But if we can open the door–and our hearts–to responding just the tiniest bit differently, each time we feel that self-doubt or overwhelm or resentment come along, then we can start down a path of finding flexibility in how we respond to  uncomfortable emotions and that voice in our head.

Join me for this brief mindfulness moment to set an intention for self-kindness.

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And remember ... Stop. Take a breath. And observe.

xo
Diane

Episode Transcript

Speaker 1 (00:04):
If you want to learn how you can live better with
PMDD, this podcast was createdfor you.
This is Mindfulness for PMDDwith Diane.
I'm Diane and I'm a registereddietitian and lactation
consultant.
I'm also a mom, a PMDD warriorand a trauma-informed
mindfulness teacher, and this iswhere I discuss topics related

(00:27):
to PMDD through the lens ofmindfulness and meditation and
where I share all about howmindfulness has gotten me to a
place of greater peace andacceptance with my PMDD.
I also chat with people whohave helped and inspired me
along the way, so they can sharethe wisdom with you too.
So let's get started.
The following is a mindfulnessexercise or meditation, so if

(00:57):
you're driving or otherwisedistracted, I invite you to save
it for a time when you can findyourself a moment of
comfortable stillness andpractice safely.
If now's that time, let's getstarted.
Hi, my lovely, lovely friends,today I have for you a mindful

(01:18):
moment that I call intention forself-kindness.
You have survived 100% of yourworst days, but while that may
be true, what if it's more thanthat?
What if each bad day offers usa chance to do more than just

(01:44):
survive?
What if each challenge is achance for us to practice being
kinder and gentler to ourselves.
I'm serious, I'm also a realistand I accept that this isn't
something you can easily juststart doing.

(02:04):
But what if we made theintention that each challenge is
a chance to practice being kindand gentle to ourselves, and
that's what we're going to startto do?
And then what if we held thatintention in our hearts so that

(02:29):
maybe not every time, butsometimes, and hopefully more
and more often over time, thatintention may resurface and
present itself to us in adifficult moment.
And because we've already setthat intention, it is perhaps

(02:50):
just the tiniest bit easier just1% easier to pause in the midst
of one of those reallychallenging moments and ask how
can I be kinder to myself aboutthis?
How can I be more gentle withmyself right now?

(03:15):
So, if you're up for it, we canpractice setting that intention
together Now, finding yourselfa place of comfortable stillness
.
When you're ready, can you seewhat you can do to make yourself

(03:35):
even 1% more comfortable?
Perhaps dropping your shoulders, resting your feet flat on the
floor, grabbing a sweater or ablanket and, when you're ready,

(03:59):
if it feels comfortable for you,taking a cleansing breath
inward and a long, slow breathoutward.
And, if that felt okay, takinganother one or two intentional

(04:29):
breath cycles, breathing inpeace and breathing out any
stress you're carrying with youtoday.
Welcome this present moment andsetting aside any worries or

(04:54):
thoughts or feelings aboutyesterday or tomorrow, about the
day so far or the rest of theday ahead.
Just putting those thoughtsinto a basket or a box, shedding

(05:25):
the lid and setting it aside,claiming this time for yourself
and here.
We can bring the eyes to aclose if that feels safe and
comfortable for you today.
If not, you might choose togently lower your gaze to a

(05:51):
single spot in front of you.
I invite you now to see if youcan find an anchor to this
present moment and if it feelsokay to your internal experience

(06:17):
right now.
So you might find it helpful toplace a hand on the belly here,
or the heart.
You might like to focus on thesensation of the breath flowing

(06:39):
in and out of your nostrils, orthe feeling of your feet rooted
to the floor or the earth, oryou might use the feeling of
your body supported by theobject you're resting on.

(07:01):
There is no wrong here, onlywhat works for you right here,
right now.
If you find your mind wandering, as it's designed to do, see if

(07:28):
you can just acknowledge thatyour mind has wandered and
kindly invite your attentionback to your anchor.
If that feels okay and you'dlike to take a step further,

(07:57):
perhaps play around with tuninginto any sensations you notice
in your body.
See if you can notice themwithout any judgment, just
curiosity about what you'reexperiencing right now, and

(08:23):
perhaps even asking yourselfwhat do I need right now?
What is my body telling me Ineed today?
Let's take a few more momentsfor this and when you're ready,

(09:18):
I invite you to lift a hand ortwo to your heart, if they
aren't there already, maybe evengiving the heart a gentle rub
here, as we set our intention.
I'll offer a few versions andyou can just listen or, if you

(09:43):
like, you can choose when youlike, or make up your own and
repeat it to yourself, quietlyor aloud, whatever you are most
comfortable with.

(10:06):
Tough times will come and Iintend to welcome them with
kindness.
Challenges will arise and Iintend to greet them with an

(10:27):
open heart.
Pmdd is hard and I intend tomeet it with non-judgment.
I will sometimes struggle and Iintend to be gentle with myself

(10:58):
.
Maybe now that hand comes up tothe heart, if it isn't there
already and if you're feelingreally bold, you can try lifting
the corners of your mouth intoa gentle smile.
No pressure, I'll repeat thoseintentions one more time.

(11:30):
Tough times will come and Iintend to welcome them with
kindness.
Challenges will arise and Iintend to greet them with an

(11:50):
open heart.
Pmdd is hard and I intend tomeet it with non-judgment.
I will sometimes struggle, andI intend to be gentle with

(12:13):
myself, taking a moment here toreturn your attention to your
anchor and, as and when you'reready, I invite you to gently

(12:36):
flutter the eyes open and slowlycome back into the room.
Thank you so much for joiningme in this mindful moment.
Today.
I see you claiming this timefor yourself, and I appreciate

(12:58):
you and send you my love Untilnext time.
Bye-bye.
Thank you so much for listening.
If you liked the show, pleasesubscribe wherever you get your
podcasts For links to everythingmentioned in this episode.
You can check out the shownotes and you can find me,

(13:21):
dianna Jesus, on Instagram atmindfulnessforpmdd.
Now I invite you to pause, takea breath and look around.