The 4N's: A Quick Self-Compassion Practice

This 5-minute meditation introduces the 4N’s framework: Notice, Name, Normalize, and Nurture. It’s designed to help you connect with your emotions, build self-compassion, and align with your core values in moments of challenge. Through simple, guided steps, you’ll learn to observe your feelings without judgment, name them with clarity, normalize them as part of the human experience, and nurture yourself with kindness. This practice is quick yet impactful, offering a grounding moment of mindfulness you can return to anytime.

Transcript

Welcome!

This meditation will help you cultivate self-awareness and self-compassion through the four N's.

Notice,

Name,

Normalize,

And Nurture.

You can close your eyes or keep them softly focused as we begin.

Let's take a deep breath together.

Inhale.

.

.

Inhale.

.

.

And exhale.

Start by gently noticing what's present within you right now.

What sensations,

Emotions,

Or thoughts arise?

Observe without judgment as if you're encountering them for the very first time.

How does this experience show up in your body?

Take a moment to simply notice.

Now let's move to naming.

What word or phrase best describes what you're feeling?

Say it silently or out loud to yourself.

Naming your emotions can help create space between you and the feeling,

Reminding you that emotions are part of your experience,

But not your entire identity.

Take a moment to name what you're experiencing.

Next,

Let's normalize this experience.

Whatever you're feeling is a natural response to your life.

Being human means feeling a wide range of emotions.

This is part of our shared humanity.

Remind yourself it's okay to feel this way.

We're not here to judge,

Justify,

Or suppress.

Instead,

We aim to understand and accept what is present.

Finally,

Let's nurture.

Ask yourself,

What do I need right now?

Be curious.

Maybe it's comfort,

Rest,

Or simply patience with yourself.

If it feels right,

Place a hand over your heart or another soothing gesture and repeat kind words like,

I'm here for you.

Listen to your body and heart.

They know what you need.

Let's end with one more deep breath.

Inhale.

Carry the four N's with you.

Notice,

Name,

Normalize,

And nurture.

They are tools to help you navigate life with greater self-awareness and compassion.

Thank you for practicing with me today.

Namaste.