Welcome to this practice of self-compassion.
I invite you to close your eyes,
Ground yourself on the seat on your chair or on a cushion on the floor,
Ground your feet or your spine,
Keep it erect but not stiff,
Dignified but not tight and start breathing deeply in and out.
Let it flow naturally and slow down your out-breath.
Take a few deep breaths in and out.
Settle with your breath.
Take time to drop into your body more fully.
Relax your jaw,
Your eyes,
Your shoulders,
Relax the tensions in your arms,
Hands and legs.
Let the breath deepen and let go of what is not needed right now.
Let go of distractions,
Thoughts and empty,
Empty,
Empty.
Relax with the breath.
Feel how the feet are grounded on the earth,
How your legs,
Your spine are held by the chair or by the cushion and the earth.
Gravity is holding you in being.
Keep breathing deeply,
Open to receive as we are nourishing self-love,
Acceptance and compassion.
And now let your breath resume in its natural rhythm,
No effort.
Just let your breath breathe in and through you.
Take a moment to scan your life.
Are there experiences where you turned on yourself,
Where you felt bad about yourself,
Maybe in relationship with others,
In relationship with yourself or in conflict with another person?
Choose yourself in a moment of having a difficult time,
Maybe how you've been behaving as a parent,
As a partner,
A friend,
Maybe where you're judging yourself and your behavior at work or in an addiction.
You're experiencing those voices as telling you that you're unworthy or not okay.
I invite you to not be afraid,
But to approach this part of you with compassion and loving kindness.
As you get closer to the situation,
Conflict,
The voices in your head,
Maybe your mind state of being not good enough.
Maybe you believe that you should be different,
Not lovable.
Maybe that you believe something is wrong with you,
Or you're not respectable.
Just be aware,
Recognize that you're having a hard time loving and appreciating yourself,
Even with your weakness.
These are these voices telling you lies.
You're at war with yourself.
I invite you to stay spacious,
Allow and accept what is there.
This is how it is right now.
As you look with tenderness and compassion,
You can be curious with gentleness.
So what is it like when I have these voices telling me these things about me?
Feel in your senses how it feels that you're believing about yourself,
That you should be different,
Or that you are a bad person.
Maybe you have feelings of shame or guilt.
Feel your body when you're in this state of unworthiness.
How does your throat feel?
Or your chest?
What's happening in your belly when you're really feeling bad about yourself?
Stay open.
If you are able,
Just breathe into that space that sends you those messages and connect with your embodied experience.
Where do those feelings and thoughts feel the worst?
And maybe you can spot and feel that most vulnerable part of you and sense what does that part of you most need right now?
How can I be compassionate with that part of me?
Can I hold myself?
Can I give myself a loving embrace?
How can I actively nurture myself?
Maybe I send warmth or light towards my heart.
What's that area that is so vulnerable?
Maybe I continue to imagine holding myself gently.
Maybe I have even words,
New words or a message for that part of me that is so vulnerable and hurting.
Maybe I say I'm sorry.
I appreciate you even in your weakness.
I love you.
I accept you.
Imagine how you are receiving your own care and compassion.
Imagine that you feel seen and noticed and comforted and how you take in this tenderness and compassion.
Imagine your heart space grow and expand,
Infinitely vast.
And you are embracing those parts that still feel inadequate or a failure or not good enough.
You're sending love to them.
All of them are embraced in your love.
Keep breathing deeply.
Feel the groundedness of your body and feel tender and spacious and let go.
Let go of all those voices that judge you,
Condemn you,
Feel shame or guilt and see your future self emerging.
Let go and rest in your open heart space.
Enjoy your embrace,
Your tenderness,
Your complete self-acceptance and your self-compassion.
Keep breathing into those spaces that need your love especially.
And as you're ready,
You may take the deepest breath you've taken yet.
And as you let go,
You let go of all the negative self-talk and come back to the safe space that you've created for yourself.
You may open your eyes now and just keep resting for a while.
Enjoying this experience of self-love and self-compassion.
And take that experience with you throughout the day or into the night.
May peace and happiness and self-love be yours.
