5-Minute Self-Compassion Meditation

This gentle 5-minute self-compassion meditation is an invitation to slow down and offer yourself kindness, care, and understanding.
If you’ve been feeling self-critical, overwhelmed, or emotionally tender, this short practice helps you reconnect with warmth and acceptance—just as you are.

Find a comfortable position, allow the breath to soften, and let this be a moment of kindness toward yourself.

Transcript

Hello.

Welcome.

This is Caroline Wallace.

Thank you for taking the time for yourself and for practicing with me.

Let's begin.

Please settle into a comfortable position and gently close your eyes.

Take a slow gentle breath in and a soft breath out.

Allowing the shoulders to loosen,

The jaw to relax,

And the whole body to soften.

Let the breath be unhurried,

Natural,

Comforting.

Now gently bring one hand to your heart.

Feel the warmth beneath your palm,

The subtle movement of breath,

A quiet reminder that you are here and you care.

With your next inhale,

Imagine a soft,

Warm light entering the body.

Gentle.

As you exhale,

Allow any harshness to soften.

Even a small softening is enough.

There's nothing you need to fix,

Nothing you need to improve.

Self-compassion is not something you earn.

It is something you simply allow.

Take another slow breath in and as you breathe out,

Feel the body settle a little deeper into ease.

Now imagine that gentle light expanding,

Moving through the chest,

The shoulders,

The belly,

Reaching the places inside that feel tired or unseen.

Let it rest there.

Not to change anything,

But simply to offer kindness.

And now silently repeat to yourself,

Speaking softly to your own heart,

May I be gentle with myself.

May I treat myself with kindness.

Let these words land naturally,

Without pressure,

Without expectation.

Take one final deep breath in receiving compassion,

Receiving warmth and exhale fully,

Allowing the whole body to soften into stillness.

When you're ready,

Please gently open your eyes.

Thank you for joining me today.

Until next time,

From the peace within me to the peace within you,

Namaste.