I was first introduced to this practice designed for Caregivers and Health Care Practitioners from Roshi Joan Halifax who suggests, “In a way these phrases are like a prayer, In another way they are guidelines and from another point of view we can look at these phrases as aspirations. Fundamentally they are a call to loving kindness and a call to awaken these qualities within you.” These practices are about clearly naming an intention about how to be in the world so that you can provide care in a sustainable way.
The suggestion is to repeat each phrase several times in rhythm with the breath cycle. Then release the phrase with a cleansing breath before repeating the process with the next phrase.
Beginning with a deep cleansing breath, allowing yourself to rest in the rhythm of your breathing for a few moments. Releasing what was happening before, and what comes next. And the idea with this practice is to use the phrases in rhythm with your breath, so the first half of the phrase on the inbreath, and the second half of the phrase on the outbreath. Feel free to repeat each phrase as often as you like, as well as tweak the wording, even adding your own phrase so this practice is most meaningful to you.
On your next inbreath:
May I be aware of my fatigue and pain
And on the outbreath:
Knowing it doesn’t make me weak or wrong.
Repeat several times – feeling free to tweak the wording to make them most meaningful to you.
Release this phrase with a cleansing breath:
And on the next inbreath:
May I forgive myself
And on the outbreath
for mistakes made and things left undone
Repeat several times – feeling free to tweak the wording to make them most meaningful to you.
Release this phrase with a cleansing breath.
And on the next inbreath:
May I see my human limits compassionately
And on the outbreath:
just as I would for someone else
Repeat several times – feeling free to tweak the wording to make them most meaningful to you
Release this phrase with a cleansing breath.
May I find the inner resources
And on the outbreath:
to respond in meaningful ways
Repeat several times – feeling free to tweak the wording to make them most meaningful to you
Release this phrase with a cleansing breath.
On the next inbreath:
May I have realistic expectations
And on the outbreath:
of myself and others
Repeat several times – feeling free to tweak the wording to make them most meaningful to you
Release this phrase with a cleansing breath.
On the next Inbreath
May I remember to kindly attend to my own needs
And on the outbreath:
even as I care for others
Repeat several times – feeling free to tweak the wording to make them most meaningful to you
Release this phrase with a cleansing breath.
And on the next inbreath:
May I remember I am not alone
and on the outbreath:
and not meant to do this all by myself
Thank you for taking a few moments to take care of yourself.
May you be well, be happy and live with ease.
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