Self Compassion

This guided meditation will help you release self-criticism, cultivate self-compassion, and embrace yourself with kindness. Inspired by the practice of Ahimsa—non-violence in thought, word, and action this meditation encourages you to treat yourself with the same care and gentleness you would offer a dear friend. Through breathing, affirmations, and visualization, you’ll soften harsh inner judgments and invite a sense of peace, love, and acceptance into your heart.

Listen to this meditation whenever you’re feeling self-critical or overwhelmed, as a way to shift from harsh inner talk to self-compassion. It’s perfect for unwinding after a stressful day, starting your morning with self-love, or calming your mind before bed. You can also use it during moments of frustration or self-doubt to recenter and remind yourself that you are enough.

Music: Blissful healing, Binaural Beats by Indie Music Box

Transcript

Allowing your eyes now to comfortably close.

Today we'll be practicing meditation on Ahimsa.

Ahimsa is the practice of non-violence.

Non-violence in our thoughts,

Our words and our actions.

Take a breath in and a breath out.

And continue a deep conscious breathing.

As you breathe in invite a sense of calm and peace.

And as you breathe out allow the body to soften with each breath.

Breathing in calm and peace.

And breathing out releasing any tension or any judgments that you've put upon yourself.

Breath in and breath out.

Thinking about any self-judgments or negative thoughts you may hold about yourself.

Bring them to mind.

And now imagine those thoughts dissolving into the glowing light of compassion.

You no longer need to hold on to them.

Letting them go.

If you wish you can place your hand at your heart center at the center of the chest.

And either listen or repeat these affirmations after me.

I choose to be gentle with myself.

I choose to be gentle with myself.

I release my inner critique.

I release my inner critique.

I choose kindness and compassion.

I choose kindness and compassion.

Bringing a smile to your face.

Your whole body begins to receive this glowing light.

This glowing light of compassion.

Filling up the whole of the body.

And wrapping around you.

Like a soft cozy blanket.

Breathing in.

And breathing out.

And now expand this feeling of kindness beyond yourself.

Bring to mind somebody you care about.

And visualize them surrounded by a soft glowing light.

See them receiving this love and compassion.

And send them thoughts of warmth and understanding.

And now becoming aware of the surface beneath you.

And gently beginning to open your eyes.

And gently beginning to open your eyes.