03/24/20

Mindful Self-Compassion Breathing Meditation

Clouds above Pacific Ocean at La Jolla Shores photo by Mary Marcdante
“One for me and one for you.”

As you read that, what did you think? Did you question what I meant? Did you judge it as selfish because I put myself first? Did you feel included? Did you worry about others who might not feel included or just start scrolling?

In my #mindfulselfcompassion teacher training practicum through the Center for Mindful Self-Compassion (an awesome community), one of the core meditations we are practicing is “Giving and Receiving Compassion” using the breath. Any breath you take can become a wish for yourself and another.

If you’re someone who always puts others first, and then feels exhausted, resentful, disappointed or any negative feeling that depletes your energy, research has shown that self-compassionate people tend to be more caring, supportive and compassionate with others, less jealous, and better compromisers. The challenge is giving yourself the same care you give others.

Drawing on the Creative Life Force and breathing in good wishes first for yourself gives you the energy to send it to others.

On your inhale, if it feels right, say “Breathing in for me” and on the exhale, “Breathing out for you.” Or actually, any words that conjure up a feeling of care for yourself and another person or group, country, pet, or the earth. “One for me, one for you.” Or “In for me, out for you,” or even as simple as “Me” on the inhale and “You” on the exhale repeated for as long as you like in a slower-than-normal breathing rhythm while savoring the feelings in your body. Adding a smile can help connect your mind and body and shift your energy from stressed to blessed.

This meditation can be done silently when you’re in a stressful conversation with someone, worried about someone, or just thinking of them. You can do it for one cycle of inhale/exhale that takes just a few seconds or 15 minutes in formal sitting practice, or for a minute when you wake up before you get out of bed, just before sleep, while walking or even sitting on the toilet while you are rationing toilet paper. “One for me. One for you.” Sorry, I couldn’t resist a little levity given how serious everything is with #coronavirusprotocol and #coronavirusstress.

“One for me and one for you. One for All Beings and one for the Earth.”

 

PS. If you like this or have other topics you’d like to learn more about, please leave a comment or share your favorite meditation. I love hearing from you.

11/16/08

Tap into Your EnthusiMaster!

This morning at the gym in my yoga class I was in the middle of our final meditation when I heard a voice within say, “This is sooooooooo good!”

Because I’ve learned how much wisdom these inner voices can offer when I pay attention and listen, I responded silently to the voice, “Who are you?” I heard this joyful reply, “I am your EnthusiMaster!”

EnthusiMaster! What a hoot! I’ve used a StairMaster, but an EnthusiMaster? I laughed out loud and smiled the remainder of the meditation. I couldn’t have consciously conjured up this image if I tried, and yet out of the depths of my subconscious comes a perfect description for that part of us that loves exercising our joy muscles by tapping into our natural enthusiasm for the activities, people, ideas, and dreams that give us energy and allow us to feel happy.

What’s even more fun is that for the past several weeks I’ve been working long hours on a new website that highlights my new enthusiasm self-coaching program (subscribe to this blog) and you’ll be notified). This EnthusiMaster is a perfect reminder of the gifts that arise from cogitating deeply on something that fascinates you.

Where is your EnthusiMaster hiding? What fascinating ideas, dreams, or projects are waiting for you to bring your EnthusiMaster to life? If you’d like help tapping into your Creative Source and natural enthusiasm to manifest a dream or project faster and with more fun, email me at mary (at) marymarcdante.com and let’s set up a introductory coaching session to make that happen.