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Speaker 1: Hello, it's Lola Berry here. This episode is a little

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Speaker 1: treat or a little gift from me to you. I've

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Speaker 1: fallen totally in love with podcasting and I wouldn't be

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Speaker 1: able to do it without your support with listening, with subscribing.

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Speaker 1: It absolutely would not exist without you, so thank you.

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Speaker 1: This gift is a mindful self compassion meditation. Last week

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Speaker 1: we had a live podcast and my awesome mate jud Patrick,

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Speaker 1: who's a natchpath nutritionist counselor and he's super passionate about

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Speaker 1: mindful self compassion meditations. He ran one for us and

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Speaker 1: for the audience. It only goes for about seven minutes,

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Speaker 1: so just find a little spot you can sit down

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Speaker 1: and relax and just use this seven minutes to reconnect

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Speaker 1: with yourself. And the reason why I'm so excited to

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Speaker 1: share this meditation with you is that as of next Friday,

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Speaker 1: we are going to be launching a second series, so

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Speaker 1: you'll still have you Fearlessly Failing podcasts come out on

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Speaker 1: a Monday, but on Fridays, we'll be releasing a mindful

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Speaker 1: meditation series with Jad. So basically, each week there'll be

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Speaker 1: a different topic and we'll explore that together and then

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Speaker 1: he'll run us through a little meditation that kind of

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Speaker 1: marries with the topic we've spoken about. I cannot wait

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Speaker 1: to record with him and explore he's got this. He's

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Speaker 1: one of those people that's got that incredible brain and

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Speaker 1: he's really into human behavior. So I'm pumped. I hope

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Speaker 1: you are too, and I hope you enjoy this mindful

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Speaker 1: self compassion meditation by my friend jad Patrick from the

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Speaker 1: Live podcast and thank you for the love.

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Speaker 2: So I thought i'd start today's little mindfulness exercise and

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Speaker 2: talk about like the concept of compassion and maybe how

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Speaker 2: that relates to failing fearlessly. So a lot of people

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Speaker 2: sort of think of compassion as kind of a soft

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Speaker 2: sort of emotion. And if we're you know, there's a

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Speaker 2: fear around. If we're compassionate towards ourselves, we might kind

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Speaker 2: of let our soulves get off the hook. We might

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Speaker 2: be kind of too permissive, and you know, if I'm

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Speaker 2: too compassionate or just let myself get away with anything,

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Speaker 2: which is sort of a misinterpretation of compassion. So compassion

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Speaker 2: is a motivational state we feel in response to suffering.

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Speaker 2: So when we notice suffering or some sort of discomfort

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Speaker 2: and we feel a motivation to help in some way

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Speaker 2: or respond in some way, either by helping a person

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Speaker 2: get out of that situation or maybe by validating the

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Speaker 2: situation they're in. That's that's compassion right there. So you know,

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Speaker 2: if we think about that kind of softer side of compassion,

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Speaker 2: of nurturing, comforting, and soothing, there's also a really motivating

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Speaker 2: aspect of compassion. If we think of like the recent

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Speaker 2: bushfires and how people, you know, findmen and women would

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Speaker 2: race into really really dangerous situations. That took a lot

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Speaker 2: of courage, and underneath that courage came from a place

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Speaker 2: of compassion, of noticing that there's great suffering out there

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Speaker 2: and we need to do something about it. So I thought,

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Speaker 2: with this little exercise, we'll explore how we respond to

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Speaker 2: others suffering, and then we'll do a little exercise with

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Speaker 2: how we respond to our own. So, firstly, with mindfulness

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Speaker 2: of meditation, it's good to get comfortable, sit sort of

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Speaker 2: upright but not uptight. So you want your fine kind

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Speaker 2: of erec so you can breathe naturally, but you don't

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Speaker 2: want to be stiff and uncomfortable feed on the floor,

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Speaker 2: so you feel kind of secure and balanced and grounded,

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Speaker 2: and I'll invite you to, if you like, gently close

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Speaker 2: your eyes if you feel uncomfortable having your eyes closed,

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Speaker 2: and just keep them half open. Maybe pick a spot

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Speaker 2: on the floor to look down on, just somewhere newtube

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Speaker 2: to gaze at, and maybe just on your next in browth,

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Speaker 2: gently rolling your shoulders back, breathing in, rolling the shold

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Speaker 2: back and opening up the chest area, almost as if

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Speaker 2: you're about to give someone your love a really big

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Speaker 2: bear hug. And that opening of the chest area sends

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Speaker 2: a message through our nervous system that we feel safe.

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Speaker 2: And then on the next in breath, we're going to

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Speaker 2: scrunch up the muscles of the face. So breathing in,

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Speaker 2: scrunching the muscles of the face at the top of

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Speaker 2: the in breath, clenching the jaw, and on the outbreath releasing,

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Speaker 2: just feeling that sense of letting go in the face.

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Speaker 2: Our facial muscles communicate our emotions all day long to people.

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Speaker 2: We carry quite a bit of tension in there, so

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Speaker 2: it's good to just soften the muscles and the face.

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Speaker 2: And then on the next breath in we're gonna tense

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Speaker 2: the tummy muscles at the top of the inbreath, so

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Speaker 2: breathing in, breathing into the belly, tensing the tummy muscles,

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Speaker 2: and then on the outbreath, really relaxing the tummy muscles,

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Speaker 2: leading the abs kind of hang loose, letting the belly

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Speaker 2: hang loose. We tend to kind of suck our tummies

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Speaker 2: in during the day out of self consciousness or tension,

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Speaker 2: So just letting the tummy muscles go and just breathing

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Speaker 2: naturally whatever feels right for you. And then I want

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Speaker 2: you to think of a time in your life where

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Speaker 2: someone who you loved or cared about was suffering in

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Speaker 2: some way. Perhaps they'd failed at something, or perhaps they'd

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Speaker 2: suffered some sort of misfortune or embarrassment, but at this

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Speaker 2: stage in your life you were feeling pretty good, but

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Speaker 2: they were struggling in some way. And thinking about how

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Speaker 2: you felt towards that person that care you felt towards

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Speaker 2: them when they were suffering or struggling. If you can

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Speaker 2: bring a specific incident to mind, just do that. Otherwise,

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Speaker 2: think of the general feeling you get when you care

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Speaker 2: about someone who's really struggling. And I want you to

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Speaker 2: think about the words you might use to comfort them,

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Speaker 2: to soothe them. Or perhaps to motivate or encourage them.

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Speaker 2: What kind of words or language would you use? And

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Speaker 2: then I want you to think about the tone of

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Speaker 2: voice you might use. What's your tone of voice like

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Speaker 2: when you're approaching someone who you care about, who's suffering

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Speaker 2: in some way? And then have a think about your

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Speaker 2: body language and relationship to this person and any physical gestures,

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Speaker 2: maybe you put a hand on their shoulder, or you

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Speaker 2: give them a hug. What do you do with your

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Speaker 2: body in those moments? Now letting go of the person

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Speaker 2: you care about? In your mind, thinking back to a

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Speaker 2: recent time where you suffered some kind of failing or misfortune,

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Speaker 2: where you experience some kind of heartache or embarrassment, and

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Speaker 2: thinking about the kind of words you might say to

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Speaker 2: yourself you're in a dialogue. What kind of language do

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Speaker 2: you use towards yourself in those moments where you feel

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Speaker 2: like he may have failed in some way? And also

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Speaker 2: thinking about the tone of voice you might have internally,

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Speaker 2: what's your tone of voice like? And again thinking of

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Speaker 2: your own body language. Do you tense up in some way?

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Speaker 2: Do you offer yourself any physicalesh of kindness or soothing?

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Speaker 2: The next part of this exercise, I want you to

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Speaker 2: place your hand on your heart, if that feels comfortable.

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Speaker 2: Just notice the warmth of your hand and the soothing,

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Speaker 2: soft pressure of your hand, and just imagine someone who

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Speaker 2: cares about you greatly, who loves you and wants what's

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Speaker 2: best for you. What might they have said to you

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Speaker 2: in that moment of suffering, What words would they use,

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Speaker 2: what tone of voice, what physical gestures might they offer?

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Speaker 2: And just noticing that subtle warmth of your own hand,

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Speaker 2: that gentle pressure. Seeing if you can try saying some

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Speaker 2: of those words to yourself in your own mind, even

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Speaker 2: if you just get a little bit of feeling of

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Speaker 2: kindness towards yourself, some difficulty might arise. Have some compassion

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Speaker 2: for that as well. This can be hard to do

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Speaker 2: to recognize sometimes our own inner dialogue is a little

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Speaker 2: bit harsh and critical compared to how we treat others.

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Speaker 2: Remind yourself you're not alone. Seventy percent of people are

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Speaker 2: kinder towards others than they are towards themselves. Letting go

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Speaker 2: of your hand now, taking a deep breath in and

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Speaker 2: releasing the meditation and the outbreath, and then gently opening

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Speaker 2: your eyes