Hello and welcome to this guided practice on meeting yourself with self-compassion.
I'm Alexis Sana and I'm delighted to have you join me in this practice today.
Now for us to begin,
Please find a quiet,
Comfortable place where you won't be disturbed.
Feel most welcome to lie or sit down in a comfortable position and just gently let your eyes close or keep them open with a soft gaze if that feels more comfortable for you.
Together now we'll take a few deep and centering breaths.
Inhaling deeply through your nose and exhaling through your mouth.
Together inhaling holding for just a moment and exhaling slowly through your mouth.
Together inhaling holding for just a moment and exhaling slowly through your mouth.
Take a moment to just notice your breath.
Feel now its natural rhythm of the inhalations and exhalations.
Notice how with each in-breath you can draw in calmness and peace.
And notice how with each out-breath you can slowly exhale tension and stress.
I'd like you to now slowly bring some attention to different parts of your body.
Beginning at your toes,
Just notice the sensations present within your body and slowly move from your toes through your feet to your shins to your calves.
Notice where your knees and thighs are touching the ground.
Notice the hips,
The belly,
The chest.
Notice how your arms lie or sit in your lap.
Notice your shoulders,
Your neck,
Your throat,
Up to the jaw and all the way through to the crown of your head.
Notice any areas of tension or discomfort and gently breathe into those areas allowing them and gently breathe into those areas allowing them just to soften and relax.
Today we will meet ourselves with self-compassion and I'd like for us to set a clear intention for today's practice and that is to meet ourselves and hold the mantra I see you,
I accept you and I love all of you.
Self-compassion isn't something that many of us know how to offer ourselves.
Often we're incredibly supportive friends,
Partners,
Parents and carers and yet we don't often think to extend this compassion and love inwards towards ourselves.
Self-compassion isn't about letting ourselves off the hook,
It's not about making excuses for ourselves and it's also not simply self-love.
Self-compassion is the intentional act of witnessing and validating our own struggles and choosing to meet ourselves with kindness,
With understanding and acceptance rather than frustration,
Self-beratement or self-criticism.
When we're self-compassionate we still face the same obstacles and challenges we would otherwise but instead of becoming our own inner critic through these challenges,
Only amplifying our frustrations and sufferings,
Instead we choose to be on our own team,
Supporting ourselves through the experience instead.
Self-compassion requires us firstly to be able to tune in and be mindful of that inner critic and that inner voice.
It's then an active choice to detach ourselves from that voice and choose to instead meet ourselves with acceptance and love that isn't conditional.
That is,
We love ourselves regardless of our perceived shortcomings,
Mistakes or failures because you are worth it and you hold innate value.
Now I'll guide you through a visualization that's designed to help you meet yourself with self-compassion.
Now we'll begin by imagining a safe space.
I'd like you to see in your mind's eye a place where you feel completely safe,
Completely at ease.
This could be a real location,
Somewhere where you find relaxation and ease or it might be a place from your imagination.
I want you to notice the little details,
Notice the colors of this safe space,
Notice the sounds,
Notice the scents.
How does it smell?
And notice the textures.
What does it feel like to be in this safe space?
Give yourself a moment to settle in and ground and really connect at a deep level with this feeling of safety and ease in this space.
Now in this safe space of yours,
I want you to imagine meeting a version of yourself Imagine meeting a version of yourself who embodies perfect compassion,
Kindness and understanding.
This self is your friend,
They're your ally and they're here to support you.
Picture this compassionate self approaching you with a warm and loving and enveloping presence.
Notice how this compassionate self looks,
Notice their expression and notice the gentle energy they exude as they approach you.
Now imagine yourself sitting down with this compassionate self.
Imagine engaging with this compassionate self in a conversation.
Allow yourself to express freely any feelings you're having,
Any current struggles or worries that are really challenging you or that you've been experiencing lately.
Tell this compassionate self exactly how you are right now.
Now as you share,
Notice how the compassionate self is listening attentively without any judgment and understanding.
Notice now how they're offering words of kindness and encouragement.
Notice how they're validating your experience just as it is.
No solutions,
No judgment,
They're just simply meeting you where you are with self-compassion.
Visualize this self-compassionate self saying to you,
It's okay to feel this way,
You're doing the very best you can and I am here for you.
Notice how it feels to let those words wash over you.
Notice how it feels to feel held,
Notice how it feels to feel held,
To feel seen,
To feel heard and validated by this compassionate self.
Continue to visualize this interaction with your compassionate self and I want you to allow the following affirmations flow through you,
Flow deep,
Deep through you as though coming from your most compassionate self to yourself.
Really allow them to sink into your very bones and be felt at a deep soul level.
I see you,
I accept you and I love all of you.
I am worthy of love and compassion.
I treat myself with the same kindness I would offer a dear friend.
I forgive myself for the mistakes that I make and I choose to learn from them.
I am patient,
I am gentle and I am kind to myself in times of difficulty.
And again,
I see you,
I accept you and I love all of you.
Notice how this compassionate self is now stepping towards you to hold you in a warm embrace.
Feel the support and the love flowing from the compassionate self,
Wrapping around you in an envelope of warmth,
Of comfort,
Of safety and of unconditional love.
Just allow yourself a moment to be held,
To feel held,
To feel supported,
To feel safe,
To feel loved.
Now slowly bring your awareness back to the breath.
Gently tune in to the rise and the fall of your chest.
With each breath,
I want you to focus on that feeling of love and compassion that you've cultivated within yourself,
Allowing it to spread throughout your entire being,
Throughout your entire body.
Gently now and as you feel ready,
Open your eyes if they were closed.
Open your eyes if they were closed.
Take a moment to appreciate the time that you've dedicated to nurturing yourself and giving yourself self-compassion.
Carry this sense of befriending and supporting yourself into your day,
Into your week,
Into your year and remember that you can turn back to this practice however and whenever you need it most.
We'll just finish now with a few more moments of stillness,
Allowing yourself to fully absorb the experience of self-compassion.
Remember that this practice is a gift that you can give yourself time and time again,
Fostering this deeper sense of connection and kindness that you hold within you and know that you are worthy of self-compassion,
Just as you are,
You are worthy.
I see you,
I accept you and I love all of you.
Thank you for joining me in this practice today of self-compassion and I hope that you'll be back meditating with me soon.
With gratitude,
Alexis.
