This meditation is designed to be a regular practice to invite more kindness towards yourself and a positive relationship with yourself over time.
To begin,
Find a comfortable as possible posture,
Either seated or lying down.
Notice your feet on the ground,
Feeling that pressure and support.
And noticing the points of contact with your body and the surface beneath you.
And then bringing the attention to the breath and taking a few deep breaths,
Breathing in through the belly,
Through the nose,
And slowly out through the mouth.
And then continuing those deep breaths,
You might bring a hand or two hands to the heart.
And just notice the warmth,
The comforting,
Soothing pressure.
And notice in this gesture the intention to offer yourself kindness and care.
Throughout the meditation,
If anything feels too much or like you'd like to ground and return to home base,
You can always refocus on the hands,
The breath,
Or your body sitting or lying.
And then,
Releasing the focus on the breath,
You might bring to mind an image of a younger you.
Imagine yourself at a moment where you are able to just be you.
Maybe you are playing outside,
Or drawing or building something.
Maybe you are dancing in your room,
Or laughing with a friend.
Maybe it's just a picture of yourself as a kid that you remember,
Where you looked free or happy,
Or just yourself.
It doesn't have to be a clear mental image or even a specific moment,
Just a sense of that little you,
Just being you.
And if you notice thoughts arising about yourself or whether you're doing this right or anything else,
That's perfectly natural.
Just noticing those thoughts and then gently returning the attention to this image of this little you.
And really look at them for a moment.
Notice what's alive in them.
Maybe openness,
Playfulness.
Maybe curiosity or wonder.
Just being a kid.
Notice what about this little you might spark a glimmer of compassion or warmth or affection.
And even if you don't notice those warm or compassionate feelings just yet,
That's completely okay.
Just the intention to offer yourself this compassion over time through practices like this is perfect for right now.
And continuing to hold this younger you in mind,
You might offer this version of you or your current self some compassionate affirmations.
You might repeat in your mind or out loud after me,
It's natural to have feelings and needs.
You don't have to be perfect to be loved.
You are allowed to take up space.
You don't have to earn your place.
Wanting to be loved is not too much,
It's human.
You are allowed to be exactly who you are.
You have always been enough.
And then,
If you feel ready,
Letting that image of your younger self fade as you bring your attention back to this moment.
Your body sitting or laying,
Your hand on your heart,
Your breath flowing in and out.
And notice how this experience landed in your body.
Maybe you notice some warmth in the chest.
Maybe some sense of settling or releasing.
Or maybe you might notice some discomfort.
Sometimes self-kindness can even bring up some sadness as we connect with that longing for care that we've always had.
No matter what feelings are present,
You might take a moment to just acknowledge yourself for giving yourself this time and space and care.
Knowing that self-compassion isn't always easy.
It can really take some time to feel comfortable and you're giving yourself a gift by doing this practice and building the foundation for a kind and loving relationship with yourself.
And then taking one last deep cleansing breath in and one last slow sigh out through the mouth.
Thank you for meditating with me.
