A Self-Compassion Meditation For Easing Anxiety

This meditation is designed to meet your anxiety with kindness rather than resistance. Beginning with settling into your body and acknowledging what's present without trying to fix it, you'll then connect with the anxious part of yourself. Recognizing it has been trying to protect you, even if imperfectly.
This practice is ideal for moments when you're experiencing anxiety and want to respond with self-compassion rather than self-criticism, or when you're carrying guilt about how anxiety has affected your life. Offering a gentle alternative to trying to "fix" or eliminate anxiety, instead, you'll learn to hold your struggle with the same tenderness you'd offer a dear friend, creating the safety and kindness that make healing possible.
Music by Fred Westra, used with permission.

Transcript

Find a comfortable position. Either sitting or lying down. And you can close your eyes or maybe keep them softly focused on a spot in front of you. This meditation is about offering yourself the compassion and the forgiveness that you deserve. Begin by taking a deep breath in through your nose and out through your mouth. Again, Breathing in deeply. And a big sigh to release. And now allow your breath to return to its natural rhythm. There is nothing you need to fix or change about it. Simply notice the gentle rise and fall of your chest or belly. As you begin to settle here, Know that for the next few minutes you have nowhere to be. And nothing to do. This time is for you. This time is for healing. And if your mind wanders during this practice, That's completely fine. There's no way to do this wrong. Simply notice when you've drifted and gently guide your attention back with kindness, Not criticism. And now bring your awareness to your body. Notice any areas where you're holding tension. Perhaps in your jaw, Your shoulders, Your stomach, Your chest. Without trying to change anything, Just acknowledge. This is how my body feels right now. And if there's any anxiety present in this moment, See if you can locate where it is in your body. Where do you feel it? What does it feel like? It's the tightness, Heaviness, Fluttering. Whatever you notice, Simply say to yourself. This is anxiety. It's here right now. It's okay that it's here. You don't need to push it away. You don't need to fix it. You're just acknowledging it. The way that you might acknowledge that rain is falling outside your window. And take a moment to recognize something important. You've been carrying this for a while. You've been dealing with this for a long time. And that takes tremendous strength. And so as you breathe in, And as you breathe out, Acknowledge. I've been doing my best. Breathe in. Breathe out. I have been doing my best. Even when it hasn't felt like enough. Even when others didn't understand. Even when you didn't understand. You have been doing your best. Let that truth. Settle into your body. And now imagine that there's a part of you deep inside. That's been afraid. This is the part of you that experiences anxiety. It might feel young or small or vulnerable. Picture this anxious part of you. You might see it as a younger version of you or simply as a presence. Or a feeling. However it appears to you is perfect. This part of you has been trying so hard to keep you safe. It's been scanning for danger. Trying to protect you. It's been watching for people to be upset. So that you'll feel safe. Even when its methods have been overwhelming or unhelpful, It's simply been trying to protect you. Can you see that this part of you has been doing its best also? Take a breath, And as you exhale, Send this anxious part of yourself a message of kindness. You might say to it, I see you. I know you're scared. I'm here with you now. Breathe in. Breathe out. I'm here with you. You don't have to be afraid alone anymore. You don't have to protect me all by yourself. I've got you. And if it feels right, You might even place a gentle hand on your heart, Or even wrap your arms around yourself in a soft hug. Feeling the warmth of your own touch. This is what self-compassion feels like. Not fixing. Not forcing. Just being present with yourself with kindness. Breathe here for a few moments, Offering yourself this gentle presence. And if any emotions arise, Sadness, Relief, Resistance, Just let them be here too. They're all welcome. You don't need to change what you feel. Just hold it all with compassion. And now bring to mind something that you've been holding against yourself. Perhaps it's a time your anxiety stopped you from doing something important. A relationship that it affected. An opportunity you missed, Regrets that you have. Years that you feel like you've lost. Don't force anything harsh or overwhelming. Just let something arise that you've been carrying guilt or shame about. And as you hold this memory, First acknowledge the pain of it. It makes sense that this is difficult. It makes sense that it hurts. Breathe with that for a moment. And now consider this. At that time. With the resources that you had. With the understanding that you had. With the nervous system that you had. You were doing your absolute best. You weren't choosing anxiety. You were simply surviving it. You couldn't have been different then because you weren't different yet. You were exactly who you needed to be to get you to this very moment. This moment where you're ready to heal. So take a deep breath in and as you release it, Begin to speak these words to yourself. I forgive you. I forgive you for struggling. I forgive you for the times you couldn't show up the way that you wanted to. I forgive you for not knowing then what you know now. I forgive you for being human, For being imperfect, And for having limitations. I forgive you. Let these words wash over you. You don't have to believe them completely right now. You're simply planting seeds of forgiveness that will grow with time. And if any resistance comes up, That's OK. Just notice it and return to the words, I forgive you. You were doing your best. Rest here in this intention of forgiveness. As we begin to close this practice, Imagine that the compassion and the forgiveness that you've offered yourself has created a small space of warmth and light inside of you. This space might feel tiny right now, Like a candle flame, But it's real. And it's yours. From this space, You can begin to heal, Not because you have to earn it, Not because you have to be perfect first, But because you've created the conditions, The safety, And the kindness that makes healing possible. Place your hand on your heart once more and offer yourself this intention. May I be kind to myself. May I treat myself with the compassion that I deserve. May I remember that I am worthy of forgiveness and love, Exactly as I am. Take a deep breath in. . . Filling yourself with this intention. And release. Begin to deepen your breath. Very gently moving fingers and toes. And take a moment before you return to your day and notice how you feel. There is no right way to feel after this practice. Just notice. You might feel lighter or emotional. Or maybe the same as before. All of that is okay. What matters is that you showed up for yourself and you offered yourself compassion. And that is the beginning of everything. When you're ready, Slowly begin to open your eyes, Carrying this kindness with you as you move forward. Knowing that you can return to this practice whenever you need it. The door to self-compassion is always open.