Talk To Yourself Nicely Meditation

In this meditation, you’ll be guided to practice self-compassion by shifting how you speak to yourself, especially in moments of self-criticism. You’ll reflect on a situation where you were hard on yourself, and then explore how to offer the same kindness and support to yourself that you would give a close friend. Through positive affirmations and gentle self-talk, you’ll cultivate a sense of love and understanding for yourself. By the end, you’ll feel more connected to self-compassion, with the tools to treat yourself with greater kindness moving forward.

Transcript

Begin to find a quiet and comfortable place to sit or lie down,

Close your eyes and take a few deep breaths,

Breathing in through your nose and out through your mouth.

Bring to mind a situation where you may have been critical or hard on yourself,

Perhaps you made a mistake,

Forgot something important or didn't meet your own expectations.

As you bring this situation to mind,

Notice any emotions that arise,

Perhaps frustration,

Disappointment or shame.

Take a moment to acknowledge these feelings without judgment.

Now imagine that you're speaking to a close friend or loved one who is going through the same situation,

What would you say to them?

How would you offer support and encouragement?

As you imagine speaking to this friend,

Bring those same words of kindness and support to yourself.

Repeat positive affirmations to yourself such as,

I am doing the best I can,

I am worthy of love and compassion and I am allowed to make mistakes.

If you find that negative self-talk arises during this meditation,

Simply notice it and let go,

Remember that it's okay to be imperfect and make mistakes,

It's a natural part of the human experience.

Take a few deep breaths and when you're ready,

Slowly open your eyes.

Take a moment to notice how you feel and remember that you can always return to the sense of self-compassion and kindness by bringing to mind these positive affirmations and speaking to yourself with love and understanding.