Welcome to this meditation today where we focus on softening the self-talk and calming that inner dialogue.
So find a comfortable seat and allow your eyes to begin to close.
Closing down from the world of seeing and beginning to go inwards.
Settling your awareness into your body.
Take a deep breath in through your nose letting it fill your lungs completely and hold that for a moment and then release and as you exhale feel your body begin to soften a little more.
And again taking a nice slow inhale through the nose feeling that life force energy filling your body and hold for a moment and again as you exhale allowing your body to really soften releasing any tension and just really relaxing into your space.
And let your breath guide you to a sense of calm.
Imagining each inhale as a wave of peace and each exhale as a release of anything that may still be weighing you down.
Now begin to turn your awareness inwards.
Bringing it to the way that you speak to yourself.
Your inner dialogue that plays in your mind throughout the day.
We all have voices that speak to us in different tones and often we can be our own toughest critic.
So without judgment just observe this dialogue as if you were listening from a distance.
Simply noticing the words or feelings that often arise.
And as you continue to breathe imagine yourself tuning into this inner dialogue more clearly.
Noticing if it's supportive or if it leans towards criticism,
Towards judgment or even harshness.
Perhaps you hear phrases like should have done this or why didn't I do that better.
Notice if these voices carry tones of pressure,
Comparison or maybe there's doubt.
Just take a moment to notice.
And as you continue to breathe I want you to remind yourself that these words and voices are not permanent.
They're simply thoughts passing by.
Patterns that we can begin to shift with intention and awareness.
Take a moment to offer yourself some gentle affirmations as a counterbalance.
You can repeat these affirmations softly in your mind or maybe you have your own affirmations that you would like to say to yourself.
I am enough just as I am.
I'm learning and growing every day.
It's okay to make mistakes.
I'm doing my best.
And let these words sink in deeply as if each phrase is wrapping you in a warm blanket,
Softening any edges of criticism or harshness.
Notice how they feel to you.
Allow them to settle like gentle ripples of kindness across your mind and your body.
Sometimes our inner dialogue is rooted in fear or the desire to be perfect,
Safe or accepted.
Acknowledge this,
Knowing that these voices might be trying to protect you even if they don't always feel kind.
With compassion you can gently say to these voices,
Thank you but I no longer need your protection in this way.
I'm ready to speak to myself with more love.
And as you breathe in slowly,
Open yourself to the possibility of a kinder dialogue.
Imagine your inner voice shifting to sound like a supportive friend or a mentor.
I invite you to picture this voice as warm and loving and encouraging,
Here to guide you towards peace and not pressure.
And with this new voice in mind,
I invite you to now speak the following affirmation.
I trust in my own timing and growth.
I give myself permission to be kind to myself.
I'm proud of the small steps I take each and every day.
And feel each of these words creating a sense of inner calm,
Letting your inner voice become softer,
More accepting.
And imagine yourself talk now as a gentle conversation,
One filled with compassion and understanding.
And as you breathe in deeply,
Say to yourself,
I am worthy of gentle words.
And letting that go.
And taking another deep breath and say to yourself again,
I am worthy of gentle words.
And let that flow over any remaining tension or resistance,
Filling you with a sense of ease and grace.
And one more time,
Breathing in deeply,
I am worthy of gentle words.
When judgmental or critical thoughts arise,
Allow yourself to pause.
Notice them,
But don't engage.
Imagine watching them drift by like clouds in the sky.
You can acknowledge them and say,
Thank you for sharing,
But I'm choosing a different path now.
With each breath,
Feel this new dialogue taking root.
Feel it settling in to your body.
This new,
Calm,
Warm voice of compassion and love.
A softer voice that is ready to encourage and nurture you.
Know that you have the choice in any moment to speak to yourself with kindness.
To let go of the harsh words.
And to replace them with words of encouragement,
Of patience and love.
So as you carry this new,
Gentle voice forward,
Know that you can return to this space of self-compassion any time that you need.
Allow yourself now to come back into this present moment.
Gently opening your eyes.
You might like to take a full body stretch.
If you enjoyed this meditation,
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I hope you have a wonderful rest of your day and your inner dialogue continues to grow and speak to you with love and kindness.
Namaste.
