Greetings.
My name is Alexis Brightman and I am so glad that you're here.
This meditation is an invitation to soften,
To return to yourself with tenderness,
And to remember that you are allowed to meet your own heart with care.
Self-compassion isn't about ignoring struggle or pretending everything is light.
It's about recognizing your humanity,
The part of you that feels deeply,
Tries sincerely,
And deserves kindness just as much as anyone else.
So wherever you are right now,
Allow yourself to arrive.
You don't need to fix anything.
You don't need to have it all together.
You don't need to be more or less than who you are in this exact moment.
Just be here.
Take a slow,
Deep inhale through your nose for four counts.
Hold gently for three,
And exhale through your mouth for six.
Let your shoulders drop.
Let your jaw soften.
Let your breath remind you,
I am safe to soften here.
Self-compassion begins in the body,
In the places where tension lives,
In the spots that feel tired or tight,
In the parts of you that have been holding more than anyone knows.
Take a slow breath in and a gentle breath out.
Maybe today has been heavy.
Maybe it's been rushed or overwhelming.
Maybe you've been carrying expectations,
Worries,
Or old stories about who you should be.
Whatever you're holding,
You don't have to hold it alone.
Now,
I invite you to slowly scan your body from the crown of your head down through your face and neck,
Across your shoulders,
Chest,
And belly.
Notice any spaces that feel tender or protective.
Let your breath touch the places that need softness the most.
You might silently whisper,
It's okay to feel how I feel.
I'm doing the best I can.
Let that truth settle into your body like warmth.
There's a story from the mountains about two rivers that flowed side by side.
One river was strong,
Fast,
Determined,
Always pushing forward.
The other moved slowly,
Gently,
Winding its way with patience.
People admired the powerful river for its force.
But when travelers grew tired,
Overwhelmed,
Or lost,
It was the quiet river that gave them rest.
Its cool waters offering relief,
Nourishment,
And space to begin again.
Self-compassion is the gentle river.
It doesn't demand.
It doesn't judge.
It simply welcomes you as you are,
Especially when you feel worn down.
You don't have to be the strong river all the time.
You are allowed to flow gently.
You are allowed to be held.
Take a slow inhale,
Hold,
And exhale softly.
Now bring to mind a moment,
Recent or far away,
When you struggled,
Doubted yourself,
Or felt alone with your feelings.
Instead of replaying the moment,
Simply acknowledge it.
This was a moment of being human.
A moment when you deserved compassion.
Imagine now offering that version of yourself a gentle presence.
A hand on the shoulder.
A kind word.
A reassuring warmth.
Breathe in,
May I be gentle with myself.
Breathe out,
May I give myself the compassion I needed then and still deserve now.
Self-compassion doesn't erase challenges.
It doesn't make life easy or perfect.
What it does is soften the edges.
It creates room for healing,
For honesty,
For breath.
When you practice self-compassion,
You strengthen your capacity to stay within yourself.
Not only when you're thriving,
But exactly when you feel tender,
Imperfect,
Or unsure.
Over time,
Self-compassion reshapes the way you move through the world.
It turns self-criticism into understanding.
It transforms pressure into permission.
It reminds you that being human isn't a flaw.
It's a shared experience.
Take a few breaths with that truth.
Inhale for four,
I offer myself kindness.
Hold for three,
I honor my humanity.
Exhale for six,
I release harshness and make space for care.
As we close,
Place a hand over your heart.
Feel its steady rhythm,
Quiet,
Faithful,
Alive.
This is your home base,
The place where compassion begins again and again.
Whisper softly to yourself,
I deserve kindness.
I deserve tenderness.
I deserve my own care.
Take one final breath in,
Letting compassion expand gently through your chest.
And a long,
Soothing exhale,
Letting go of any expectation of who you should be.
You are here.
You are human.
You are worthy of compassion,
Always.
Thank you for sharing this moment with me.
May compassion meet you exactly where you are.
And may you remember that you are never too much,
Never not enough.
Simply human and always deserving of kindness.
Until next time,
Be well.
