Self-Kindness and Compassion During December

As we enter the last month of the year, it may be tempting to ruminate on what you have and have not accomplished thus far. Having a goal-oriented mindset can be helpful towards obtaining a clear path towards what you hope to achieve but it may also be a sneaky way to condemn yourself if you don’t reach perfection.

Alternatively, I suggest being mindful and entering each day leading up to the new year as an opportunity to rest and ease into kindness for yourself. One way you may be able to incorporate this ease and kindness is with a loving kindness metta-meditation or mantra. Find a comfortable position and gently lower your gaze or close your eyes. Repeat the following sentences to yourself:

• May I be Happy
• May I be at Ease
• May I be Loved
• May I be Safe

When speaking aloud or inwardly these phrases, focus on the sensations that arise, and allow yourself to feel each phrase fully without resistance. Gently, allow your inner dialogue that may include some negative self-talk to pause, absorbing what each phrase truly feels like and means to you. What would it mean for you to be happy, at ease, loved, and safe? Can you intentionally tell yourself that you deserve all of these things? Try to repeat this mantra to yourself each day or throughout the day leading up to the new year. I find it helpful to add a physical note to my mirror that I know I’ll see each morning. If you forget, bring compassion and kindness to yourself and try again. Reminding yourself that this is a practice of intentional kindness and compassion towards yourself, not a task to absentmindedly check-off.

-Chima