Welcome to the self-compassion meditation.
In this practice,
We'll use a simple image of warm,
Golden light to guide us towards kindness and acceptance.
Just as light nurtures and heals,
This meditation will help you soften into yourself,
Offering comfort and care in whatever you're feeling.
Find a comfortable position and let's begin.
Imagine a warm,
Golden light gently surrounding you,
Like the soft glow of the morning sun.
This light represents compassion,
Kindness,
And the unconditional warmth you deserve.
As you breathe,
The light expands,
Filling you with a deep sense of ease and care.
Take a deep breath in and slowly exhale.
Bring awareness to your breath.
There's no need to control it.
Just notice the natural rhythm.
Feel the air moving in and out,
The rise and fall of your body.
As you inhale,
Imagine this golden light expanding within you.
As you exhale,
Let it soften any tension,
Any resistance.
Breathing in warmth,
Breathing out tension and resistance.
Gently allow whatever you're feeling to be here,
Exactly as it is.
No need to push it away.
Breathing in warmth and compassion,
And releasing tension,
Discomfort.
If you notice any tightness or holding in your body,
Simply bring your awareness there.
Bring into these areas,
Allowing the golden light to gently flow where it is needed.
With each inhale,
Invite in warmth and care.
Each exhale,
Allowing any tension to soften.
If emotions arise,
Imagine the light holding them with gentle compassion.
There's no need to judge or push them away.
Simply notice,
Acknowledge,
And let them be.
Now place a hand over your heart,
Wherever feels comforting.
Maybe it's both hands on the heart.
Maybe one hand on the heart.
Feel the warmth of your own touch,
And the support of your presence here.
Quietly say to yourself,
I am worthy of kindness.
I offer myself compassion in this moment.
I am enough,
Just as I am.
Let these words be an offering to yourself.
Notice how it feels to receive this kindness.
Before we close,
Take a deep breath in,
And a slow,
Gentle exhale.
Offer yourself gratitude for taking this time,
For showing up for yourself,
And for allowing yourself to be just as you are.
Feeling the warmth of the golden light,
Knowing you can return to this place at any time.
When you're ready,
Wiggle your fingers and toes,
Slowly opening your eyes.
Notice any different sensations,
Or what it's like now.
And carry the sense of compassion with you.
May you move through your day with kindness and ease.
