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In this episode, Aproteem Choudhury offers a gentle compassion meditation for those moments when something difficult is asking for our attention.

Rather than turning away from discomfort or trying to fix it, this practice invites us to simply acknowledge what’s here and meet it with care. Along the way, Aproteem reminds us that we’re not alone in our struggles and encourages us to listen for the wise and compassionate response that may already be available to us.

Compassion meditation

Aproteem Choudhury: Okay, friends. We’re here together, and this is a time for us to connect with ourselves and maybe connect with a few other things that go beyond ourselves.

Some might call this a practice or a meditation, but this can become a part of our everyday lives in a way that really changes things. It simply begins with a moment where we can connect first to our intention: that I am here. I’m alive. I deserve to be happy. I deserve to be at peace.

Maybe a combination of any of those feelings or wishes or aspirations, or it might just be one. There’s this ground of gratitude that we can stand on as we engage in this intentional practice.

And we also attend to the body, allowing ourselves to get a little bit more comfortable, whatever that looks like or feels like for you.

There’s this sense of, “I’m able to rest into this moment and also rest into myself,” like sitting back in your favorite seat after a long day, dropping any kind of feeling or need that, okay, there’s something more to do.

This helps us arrive into the present moment, and it helps us stabilize ourselves within the present moment. And along with that stability, there’s also an invitation for softness.

Feeling the body relax. There may be an area of your body that’s more relaxed. You could focus there, letting that feeling begin to spread and take over.

And feeling also the way in which your body supports you. Connecting to the muscles and the bones. The breath.

As we rest in this foundation, we’re going to work with something that maybe we’ve felt a little bit of difficulty around, something that’s been challenging.

Not necessarily the biggest challenge we’ve ever faced or the biggest difficulty, but something that is fresh and something that you feel is manageable to work with today, in this moment. It’s not the deepest wound, just something that’s asking for care.

It could be a thought. It could be a feeling in the body, a sensation in the body. It could be something relational or a situation at work or at home.

Just trust that your mind will be able to arrive at whatever that is, trusting your intuition. And if there are multiple situations or multiple feelings, allow yourself to choose one. You’ll know what to do, what to work with.

We connect to that feeling, that situation, and we notice: In this moment, what does it feel like?

And the way in which we notice is without elaborating, without building on why it’s here or why it shouldn’t be here. It’s actually a simple acknowledgment, as plain as possible. And you can tell yourself that this is here.

As you breathe in, acknowledging with the words, “This is here.”

And as you breathe out, “May I meet this with care.”

Holding the feeling. Breathing in, “This is here.” Breathing out, “May I meet this with care.”

We’ll stay with that, knowing that when you breathe in, it doesn’t mean that you’re taking in more suffering or you’re trying to amplify the feeling. It simply means that, for this moment, you’re choosing not to turn away.

You’re allowing it to be there as it is, without trying to fix it, push it away, suppress it.

Staying with the breath, staying with the feeling, we now shift to: As I breathe in, “I am not alone in this.”

And as I breathe out, “May we have the care, courage, and support that we need.”

Finally, we can reflect to ourselves: What is one wise and compassionate action that’s available to me?

It might be resting. It might be listening, setting a boundary, asking for help, or changing something that’s been asking for a change.

We’ll take another breath, slowly reconnecting to our senses. Shifting or stretching the body, becoming aware of our environment.

Not feeling the need to rush back into things, but just noticing: How has that practice affected you? Can I care for myself?

When you’re ready, you can come back, integrating with your environment at a pace that makes sense for you.

May this practice shift what needs to be shifted for you, and may others have that same opportunity.

Thank you.

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