I invite you to find a comfortable seat or lie down if that's available to you,
Allowing your body to relax fully.
Gently closing down your eyes and taking a deep breath in,
Drawing the air down into your belly,
Holding for a moment and slowly releasing,
Exhaling all tension,
Thoughts.
We're going to begin by practicing a breath work technique called box breathing.
We're going to be inhaling for a count of four,
Holding your breath for a count of four,
And then exhaling slowly for a count of four.
We're going to do this together four times.
Allow this rhythmic breath to ground you,
Bringing your awareness into this present moment and into your body.
Inhaling for one,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four.
Returning now to your normal breath,
Breathing in slowly,
In and out through your nose.
I invite you to place one hand over your heart and the other on your belly.
Feel the connection here between your breath and your heartbeat,
The rhythm of life that's within you.
You wear so many hats,
A daughter,
Maybe a mother,
A friend,
A partner.
A leader,
A caretaker,
Every day showing up and giving so much of yourself.
And yet,
We're often our own harshest critic,
Holding ourselves to higher standards than anyone else.
In this moment,
I want to invite you to offer yourself the kind of compassion and kindness that is so freely given to others.
I invite you to pause here and honor this truth.
You were never designed to do it all,
And that's okay.
You are human,
You are not a machine.
The bravest thing that you can do is to offer yourself grace in the moments where it feels like you don't deserve any.
With your hands on your heart,
Feel the warmth and connection of your touch.
Take a deep breath in here,
And as you exhale,
Say to yourself,
It's okay,
I'm doing the best that I can,
And that is enough.
Continuing to take deep breaths here,
Repeat to yourself,
I am worthy of my own compassion.
It is brave to honor my humanity and extend kindness to myself.
I release the need for perfection and embrace the beauty of my imperfections.
Allow these words to resonate within you,
Feeling the truth of each affirmation.
As you continue to breathe,
Bring to mind a recent situation where you felt challenged or where you judged yourself harshly.
Notice how this memory sits in your body,
Not judging it,
Not trying to change it,
But just observing.
Maybe it feels like a heaviness in your chest,
A tightness in your stomach.
Whatever it is,
Just allow it to be here with you,
Just for a moment.
Take a deep breath in,
And as you exhale,
Imagine sending kindness to that part of you.
You might say,
I see you.
It's okay to feel this way.
You are worthy of love and compassion.
You may send light into this part of you.
Remember,
Self-compassion isn't about fixing or perfecting.
It's about honoring your humanity.
It's about recognizing that,
Like every other person,
You too are worthy of gentleness and care.
Self-compassion is a sacred practice,
A way to nurture our hearts and our souls.
It reminds us that we are human,
We are beautifully imperfect,
And we are worthy of love and kindness,
Just as we are.
It allows us to soften,
To be gentle with ourselves,
To honor our needs and our feelings.
I now invite you to visualize yourself as a child,
Maybe five or six,
Picturing her little face,
Eyes filled with wonder and curiosity.
She's wandering around the world,
Trying to navigate the best she can,
Just like you are.
Can you extend love and understanding to this little girl?
What does she need to hear from you right now?
As you breathe,
Imagine wrapping this little version of you in a warm embrace.
And telling her,
I love you.
You are enough,
Just as you are.
Take a few moments and just hold space for her,
Letting her know she's seen,
She's safe,
She's deeply,
Deeply cherished.
When you're ready,
Bring your focus back to your present self.
Let that same warmth and compassion that you just offered to your younger self flow into you now.
You are worthy.
You deserve this.
As we come to a close,
I'd like you to take one last breath.
One last deep breath in,
Holding it for a moment at the top,
And then exhaling fully.
Let this breath carry with it any lingering tension or criticism,
And leave only compassion and acceptance in its place.
Take a moment to express gratitude for yourself,
For showing up and taking this time for self-care.
Feel the warmth and sense of self-compassion within you.
Allow yourself to feel the fullness of this moment,
And the richness of offering yourself this compassion.
When you're ready,
Gently wiggle your fingers and your toes,
And open your eyes,
Carrying the sense of self-compassion with you into your day.
