1 00:00:05,200 --> 00:00:07,400 Speaker 1: Hey, this is Annie and Samantha and welcome to Stuff 2 00:00:07,400 --> 00:00:19,040 Speaker 1: I'll Never told you, a production of iHeartRadio. And today 3 00:00:19,079 --> 00:00:22,119 Speaker 1: we have something very special for you. We reached out 4 00:00:22,280 --> 00:00:24,480 Speaker 1: to a good friend of the show, Eve's, who you've 5 00:00:24,480 --> 00:00:26,960 Speaker 1: heard from before, to see if she'd put together a 6 00:00:27,000 --> 00:00:31,560 Speaker 1: calming meditation for all of us, and she delivered with 7 00:00:31,600 --> 00:00:35,440 Speaker 1: a ten minute meditation all about love and compassion. She'll 8 00:00:35,479 --> 00:00:38,120 Speaker 1: guide you through it. She's a great guide. It's really 9 00:00:38,159 --> 00:00:41,880 Speaker 1: simple but really powerful, So we'll let Eves take it away. 10 00:00:49,400 --> 00:00:54,400 Speaker 2: Get comfortable exactly where you are. It's okay if you're 11 00:00:54,440 --> 00:00:57,800 Speaker 2: in a place that's unfamiliar, if where you are isn't 12 00:00:57,880 --> 00:01:02,720 Speaker 2: perfectly quiet, or if there are people around you. The 13 00:01:02,800 --> 00:01:05,880 Speaker 2: important part is that you have the next ten minutes 14 00:01:05,920 --> 00:01:09,760 Speaker 2: to yourself, and that you begin this meditation with a 15 00:01:09,880 --> 00:01:16,759 Speaker 2: kind and open heart. If you haven't already close your eyes, 16 00:01:18,560 --> 00:01:24,080 Speaker 2: bring your attention to your breath. Notice the tension that 17 00:01:24,120 --> 00:01:31,560 Speaker 2: you're already holding in your body. Where is it? How 18 00:01:31,560 --> 00:01:39,200 Speaker 2: does it feel? Meet those feelings with gentle curiosity, and 19 00:01:39,360 --> 00:01:54,320 Speaker 2: keep breathing. Inhale, Exhale, inhale, and exhale. Imagine your heart 20 00:01:54,440 --> 00:02:00,960 Speaker 2: softening with each breath you have the capacity toctice compassion 21 00:02:01,200 --> 00:02:11,839 Speaker 2: toward yourself and toward others. First, recognize the fact that 22 00:02:11,960 --> 00:02:16,600 Speaker 2: life is hard. The reason we have to practice self 23 00:02:16,639 --> 00:02:22,080 Speaker 2: compassion at all is because there is suffering. There is 24 00:02:22,160 --> 00:02:26,760 Speaker 2: no need to sugarcoat it. In this moment. Whatever you're 25 00:02:26,800 --> 00:02:32,560 Speaker 2: struggling with right now, acknowledge that it is difficult and 26 00:02:32,560 --> 00:02:41,000 Speaker 2: that managing your thoughts, emotions and actions is challenging. Breathe 27 00:02:41,040 --> 00:02:47,639 Speaker 2: in and breathe out, and say to yourself, I'm having 28 00:02:47,760 --> 00:02:52,560 Speaker 2: a hard time right now. I'm in pain and it's 29 00:02:52,600 --> 00:02:57,240 Speaker 2: difficult for me to deal with. If there is another 30 00:02:57,280 --> 00:02:59,680 Speaker 2: way you'd like to say this that feels more honest 31 00:02:59,680 --> 00:03:05,440 Speaker 2: to you, say that instead, take a moment to notice 32 00:03:06,080 --> 00:03:09,800 Speaker 2: how it feels to sit with that recognition rather than 33 00:03:09,919 --> 00:03:19,120 Speaker 2: bypass it. Where does it show up in your body? 34 00:03:20,000 --> 00:03:23,320 Speaker 2: Maybe you place a hand on that spot, sending care 35 00:03:23,440 --> 00:03:26,040 Speaker 2: and warmth to the area that needs it most Right 36 00:03:26,080 --> 00:03:34,440 Speaker 2: now now, offer yourself gratitude for having the strength to 37 00:03:34,480 --> 00:03:39,040 Speaker 2: admit that. Find comfort in the fact that you are 38 00:03:39,040 --> 00:03:44,920 Speaker 2: not alone. Many people have and will feel stress and 39 00:03:45,040 --> 00:03:51,040 Speaker 2: sorrow when trying to reckon with life. Remind yourself that 40 00:03:51,120 --> 00:03:55,880 Speaker 2: you are not weak for suffering and say to yourself, 41 00:03:56,480 --> 00:04:04,160 Speaker 2: I am simply experiencing life as it am. Offer gratitude 42 00:04:04,320 --> 00:04:10,400 Speaker 2: for the present moment, for your breath, for being able 43 00:04:10,520 --> 00:04:19,479 Speaker 2: to set aside this time for your well being. Now 44 00:04:19,520 --> 00:04:24,440 Speaker 2: that you've acknowledged your pain, you can meet it with kindness. 45 00:04:25,240 --> 00:04:28,279 Speaker 2: Life may be hard, but you don't have to be 46 00:04:28,360 --> 00:04:35,480 Speaker 2: hard on yourself. Come back to your breath. Bring loving 47 00:04:35,560 --> 00:04:42,640 Speaker 2: awareness to your inhales and exhales as you breathe in. 48 00:04:43,400 --> 00:04:49,920 Speaker 2: Send infinite compassion through your body as you breathe out, 49 00:04:50,560 --> 00:04:53,680 Speaker 2: Let that feeling settle into every part of your body, 50 00:04:54,320 --> 00:04:59,720 Speaker 2: physical and subtle, from the surface of your skin all 51 00:04:59,760 --> 00:05:05,360 Speaker 2: the way to the center of your heart. Treat yourself 52 00:05:05,440 --> 00:05:09,039 Speaker 2: like you would anyone or anything else precious to you. 53 00:05:11,440 --> 00:05:16,359 Speaker 2: Speak to yourself with tenderness. Imagine wrapping yourself in the 54 00:05:16,400 --> 00:05:25,159 Speaker 2: warmth of a soft, cozy blanket. If it feels right, 55 00:05:25,320 --> 00:05:29,479 Speaker 2: place a hand over your heart, and begin to repeat 56 00:05:29,520 --> 00:05:37,440 Speaker 2: the following. I embrace myself with love and understanding. I 57 00:05:37,520 --> 00:05:40,760 Speaker 2: meet all of my emotions, big and small, with grace. 58 00:05:43,279 --> 00:05:48,159 Speaker 2: I do not judge myself harshly. I show myself empathy. 59 00:05:49,040 --> 00:05:51,880 Speaker 2: I am worthy of love and support exactly as I am. 60 00:05:54,200 --> 00:05:59,240 Speaker 2: I am kind to myself in the face of adversity. 61 00:06:00,440 --> 00:06:06,880 Speaker 2: And again, I embrace myself with love and understanding. I 62 00:06:06,960 --> 00:06:09,839 Speaker 2: meet all of my emotions, big and small, with grace. 63 00:06:12,080 --> 00:06:15,480 Speaker 2: I do not judge myself harshly. I show myself empathy. 64 00:06:17,520 --> 00:06:23,239 Speaker 2: I am worthy of love and support exactly as I am. 65 00:06:23,560 --> 00:06:26,320 Speaker 2: I am kind to myself in the face of adversity. 66 00:06:30,080 --> 00:06:34,720 Speaker 2: In another time, I embrace myself with love and understanding. 67 00:06:36,560 --> 00:06:39,800 Speaker 2: I meet all of my emotions, big and small, with grace. 68 00:06:41,480 --> 00:06:45,360 Speaker 2: I do not judge myself harshly. I show myself empathy. 69 00:06:47,839 --> 00:06:53,279 Speaker 2: I am worthy of love and support exactly as I am. 70 00:06:53,440 --> 00:06:56,280 Speaker 2: I am kind to myself in the face of adversity. 71 00:07:00,080 --> 00:07:03,080 Speaker 2: Repeat any of these sayings to yourself for the next 72 00:07:03,160 --> 00:07:08,120 Speaker 2: few moments. You can also remain silent and aware of 73 00:07:08,160 --> 00:07:41,680 Speaker 2: your feelings. Take a moment to expand those feelings of 74 00:07:41,760 --> 00:07:47,240 Speaker 2: compassion that you've cultivated to others. Send peace to your 75 00:07:47,280 --> 00:07:54,160 Speaker 2: loved ones, happiness to strangers, joy to people you might 76 00:07:54,240 --> 00:08:01,560 Speaker 2: otherwise consider unworthy of it. Let your compassion be boundless. 77 00:09:02,400 --> 00:09:08,400 Speaker 2: Now come back to your breath, feel it deepen. Pause 78 00:09:08,440 --> 00:09:13,720 Speaker 2: here to honor the transition out of this meditation. Take 79 00:09:13,720 --> 00:09:16,320 Speaker 2: a moment to notice your thoughts and feelings before you 80 00:09:16,360 --> 00:09:20,800 Speaker 2: move on. Remember that you can use the insights you 81 00:09:20,920 --> 00:09:24,440 Speaker 2: gained in this meditation at any time you need in 82 00:09:24,480 --> 00:09:30,360 Speaker 2: your daily life. You can even practice this meditation and 83 00:09:30,440 --> 00:09:42,480 Speaker 2: community with others. Gently bring awareness to your senses. Notice 84 00:09:42,520 --> 00:09:47,440 Speaker 2: the sounds around you, Start to feel your body in space, 85 00:09:49,400 --> 00:09:57,520 Speaker 2: Take the tiniest movements, and when you're ready, slowly open 86 00:09:57,600 --> 00:10:02,720 Speaker 2: your eyes. 87 00:10:23,320 --> 00:10:26,640 Speaker 1: And welcome back. Thanks so much to Eves for putting 88 00:10:26,679 --> 00:10:31,080 Speaker 1: this together and to Christina for soundscaping. You can find 89 00:10:31,200 --> 00:10:34,840 Speaker 1: Eve's at Evesjeffcoat dot com and you can find us 90 00:10:34,840 --> 00:10:37,440 Speaker 1: in a variety of places. But in the meantime, thank 91 00:10:37,480 --> 00:10:40,960 Speaker 1: you so much to Christina, our executive producer Maya, and 92 00:10:41,000 --> 00:10:43,679 Speaker 1: your contuber Joey. Thank you and thanks to you for listening. 93 00:10:43,960 --> 00:10:45,800 Speaker 1: Stefan Never Told You is projection by Heart Radio. For 94 00:10:45,840 --> 00:10:47,520 Speaker 1: more podcasts or my heart Radio, you can check out 95 00:10:47,520 --> 00:10:49,400 Speaker 1: the heart Radio app, Apple podcast or where you listen 96 00:10:49,440 --> 00:10:50,320 Speaker 1: to your favorite shows.