Hello and welcome to this self-compassion practice.
Do you have a strong inner critic?
If so,
You're not alone.
Often,
This voice is simply trying to protect us from danger or getting hurt.
But our inner critic can fuel a cycle of chronic pain.
It feeds it with more fear,
Shame,
And not-enoughness,
Which creates more pain,
Which in turn creates more fear.
If we listen to it too closely,
We can get stuck.
And it turns out that having a strong,
Compassionate inner champion is really what helps us thrive and be pain-free.
Studies show that people who practice self-compassion tend to have higher levels of happiness,
Life satisfaction,
Better relationships,
Better physical health,
Less anxiety and depression.
They're also more resilient and can better cope with life's challenges.
Self-compassion is a key ingredient to being free from chronic pain.
And today we're going to practice generating self-compassion and fueling that inner champion instead of the inner critic.
So just begin by finding a comfortable position.
Alert yet relaxed.
And gently closing the eyes.
And take a couple nourishing,
Long,
Smooth breaths in through the nose and out through the mouth.
Just allowing the body and mind to settle in this moment,
In this space.
Feeling the support of the chair or the structure beneath you.
Feeling the sensation of clothes on your skin.
Just allowing your body to feel grounded in this space,
In this moment.
And if it feels comfortable to do so,
I invite you to gently place your hand over your heart.
Just feel the warmth of your hand.
Feel that soothing touch.
And allow your body just let go of any tension or stress it doesn't need to hold on to.
And allowing that sensation of warmth over your heart.
Allowing it to grow and expand through your chest,
Your stomach,
Down through your legs,
And up through the crown of the head.
Just imagining this warmth,
This soothing energy expanding to the entire body.
Just soak in that feeling of warmth.
Now you can either keep your hand over your heart or rest it gently.
And I invite you to bring to mind a challenge that you're facing.
Something you've been struggling with.
Nothing overwhelming,
But make it something specific.
Don't overthink it.
Whatever comes to mind is probably the right one.
And picture this challenging sensation in your mind at a distance.
Almost as if you're in a movie theater,
Watching this challenge play out on a screen in front of you,
Seeing yourself in third person.
And just acknowledge to yourself,
This is hard.
This is challenging.
Maybe putting your own labels on this experience,
Like this is stressful,
Or I feel overwhelmed.
Using your own words,
Just acknowledge this situation to yourself.
This acknowledgement,
Seeing your situation fully and without filters,
Is mindfulness.
It's courageous awareness.
Just give yourself some credit for acknowledging this challenging situation.
Next,
Acknowledge that you are not alone.
Other people have experienced this situation as well,
And have felt the same way that you are feeling.
This is common humanity.
We all struggle in life sometimes.
And we are not alone.
Just acknowledge and bring to mind all of the people you have in your corner,
Who want you to succeed,
To thrive in this situation,
To thrive in life.
Picture them surrounding you.
With glowing faces of love.
Feel their warmth.
Feel their good wishes for you.
And keeping this same situation in mind.
Knowing that you have people who wish the best for you.
Just say inwardly to yourself,
I am kind.
May I be kind to myself.
I am compassionate.
May I be compassionate to myself.
I am strong.
May I be the strength that I need.
I am patient.
May I be the patience that I need.
I am,
Always have been,
And always will be,
Enough.
And just let those phrases,
The energy of those phrases,
Soak in.
If you have any other wishes you'd like to share with yourself,
You can do that now.
And with all of this inner strength,
Compassion,
And a tribe that wishes the best for you,
Bring to mind the image of that challenging situation again.
And imagine it turning into a new image,
A solution to that challenge.
Imagine yourself navigating it in an authentic,
Compassionate way.
Imagine seeing yourself with all of the strength,
With all of the capability that you need to thrive in this situation.
And just notice,
How does that image of this solution,
How does it make you feel?
Knowing that you have all of the inner and outer strength,
Wisdom,
And resources to navigate this challenge.
Once more,
Bringing your hand to your heart.
Just feeling the warmth of your hand.
Just saying inwardly to yourself,
I love you.
Doing that one more time.
Just saying inwardly to yourself,
I love you.
Then putting your hand gently back down.
Taking a big,
Nourishing breath in through the nose.
And letting it go.
Letting a smile gently curl to your lips.
Gently wiggling your fingers and your toes.
Feeling the body coming alive.
And when you're ready,
In your own time,
You can open your eyes.
Excellent work.
Self-compassion can be a gift in times of challenge.
It helps us balance our inner critic,
Reduce fear,
And leave us feeling more expansive,
Authentic,
And free.
And you have the tools to see clearly,
To know what you're capable of,
And that we're all in this together.
And giving yourself some credit for practicing.
Allowing this inner champion that you've cultivated to be with you for the rest of your day or evening.
