Hello.
Thank you so much for joining me.
My name is Mark Rowland.
Before we begin,
Let's just.
Take a moment to arrive.
And remember there's nothing you need to achieve in this session.
No state that you need to reach.
This is simply a space.
To step out of the pressure for a while.
And try to relate to yourself in a different.
More kind way.
Today.
We're going to explore what it means to stop Being so hard on yourself.
And to begin.
Meeting yourself with more support and compassion instead.
Many people carry a constant inner pressure.
It shows up.
In simple moments you wake up and then Already you suddenly feel behind.
You make a small mistake and you start to Replay it in your head.
Or maybe you compare yourself to someone else.
And then end up feel like.
You're falling short.
And often.
Response to ourselves isn't self-support but self-criticism phrases like I should be doing better than this Why am I like this?
I've messed up again.
And over time.
Those voices become familiar.
And these phrases.
Sound like they're true.
And it can even start to feel like a normal way to speak to yourself.
But the effect of that is.
Constant tension within ourselves It drains energy and makes it harder to take action.
It keeps our bodies in this constant state of pressure.
The important thing to see.
That the voice doesn't actually help you move forward.
If anything that.
Criticising voice.
Keeps you stuck in place.
Because when you feel criticized,
Your system starts to tighten.
It's only when you feel supported.
You can start to feel like you're opening up again.
Think about how you respond when someone speaks to you with patience.
And understanding.
Without judgment.
There's probably more space,
More willingness to try again.
Well,
The same.
Applies too internally when we speak to ourselves.
Being kinder to yourself.
It's not about lowering standards for yourself.
Completely ignoring any responsibility.
It's more like creating the conditions where the change can actually be possible.
Support creates movement.
But on the other hand.
.
.
Too much pressure.
Well,
That just creates resistance.
So today.
Instead of trying to fix yourself.
We're simply going to begin changing how you relate to yourself moment by moment.
So if you're ready.
Let's start.
A short practice for today.
Gently bringing awareness into your body.
Whether you are sitting up in a chair or lying in bed.
Or on the floor.
It doesn't matter Feel the contact.
Between your body.
And whichever surface is beneath you.
Noticing the weight of your hands.
The position.
Of your shoulders.
Just simply Let your breathing.
Settle into its own home.
Natural rhythm.
We're not going to try to change it just yet.
Just become aware.
Now begin.
To notice if you can.
The tune.
Of your inner voice today.
You don't need to go searching for it.
Just allow that voice to reveal itself naturally.
It may show up as about today.
Maybe about something.
That's been on your mind lately.
Or even an old situation.
Hasn't fully resolved.
Just sit with that for a few seconds.
And when a thought appears.
Really listen to how it speaks.
You find there is pressure in it.
Maybe some expectation.
Possibly frustration.
Whatever you.
Is coming up for you just notice.
See if you can imagine.
Speaking to yourself.
In that same moment.
But in a kind loving.
Supportive way.
See you.
For example,
If the fall is.
I should have handled that better Just be curious and see what it feels like.
Shift that too.
Something like that was difficult And I did what I could in that moment.
If your mind is saying I'm behind.
See if you can gently respond with.
I am moving.
At a pace.
I can manage right now.
The point is you're not forcing positive thinking here.
All you're doing is introducing balance.
Okay see if we can go a little bit deeper bring to mind.
A recent moment.
Where you were hard on yourself.
See if you can be a bit more specific like a conversation a decision you made.
Maybe even earlier today.
Just see if you can recognize.
Where you were hard on yourself.
And notice.
What the mind is saying about that moment.
Here.
The exact words you told yourself.
Now imagine.
.
.
Someone you deeply trust.
Speaking to you about that exact same situation.
Someone who's grounded and someone fair.
What do you suppose they would see?
See if you can offer those same words that person would say.
To yourself.
Not as some elaborate performance but as an authentic genuine response.
Notice what changes in your body.
When the tune shifts.
You might find there.
May be a small release.
Or a slight softening in your Cheers.
Your jaw or your shoulders.
Even a tiny shift is enough.
Now just rest here for a moment.
Breathing naturally.
Allowing that more supportive.
Loving tone.
Stay with you.
If the critical voice returns.
That's OK.
Just.
Just ignore it.
You don't need to remove it.
Just respond to it differently.
And each time you do.
You change that pattern.
Now.
Begin to slowly bring your awareness.
Back into your body.
Feeling your hands again.
And your feet.
The space around you.
The room that you're in.
And let's take a Slightly deeper breath in.
And a steady breath out.
And before.
And finish.
Notice this.
The way that you speak to yourself.
Is something that you can influence.
Not all it wants but in quiet moments like this.
And these moments.
Can build.
See.
Maybe today's action is this.
Notice Just one moment.
Where you would usually be hard on yourself.
And critical.
And self judgment too.
And instead,
Respond to yourself with.
Support kindness.
And love instead.
Even if it feels unfamiliar.
Okay so gently bring some movement back into your body Maybe.
Give a nice stretch if that feels good to you.
And gently.
Open up your eyes.
Thank you for.
.
.
Taking this short practice with me.
I really appreciate it.
You being here.
And please be kind to yourself.
You are worth it.
End.
You are amazing.
Despite what you sometimes tell yourself.
Have a beautiful rest of your day.
Go in peace.
