Good morning,
Welcome to this meditation for increasing self-compassion.
Please find a comfortable position,
Either sitting or lying down.
Close your eyes gently and begin to take a few deep breaths,
Inhaling deeply through your nose and exhaling slowly through your mouth.
Allow your body to begin to relax with each exhalation you take.
Bring your focus to your breath,
Noticing the rhythms of your breathing as the air flows in and out of the body.
Observe the gentle rise and fall of your belly and your chest.
Now take a moment here to observe the thoughts you have about yourself.
Without judgment,
Mindfully just noticing these thoughts that arise around self-love,
Self-compassion.
These thoughts might be positive,
Neutral,
Or negative,
Whatever they are,
Just observe them as they come and go,
Like clouds passing through the sky.
As you continue to observe your thoughts here,
Bring your awareness to your body.
How does it feel when you think about offering yourself compassion?
Notice any sensations in your body,
Warmth,
Tightness,
Discomfort.
Again just acknowledging without judgment,
Beginning to hold space for yourself,
Recognizing that it might feel challenging to offer yourself love,
And that's okay,
It's completely normal.
Now imagine offering support,
Kindness,
And compassion to yourself in the same way that you would to a loved one.
Picture someone you care deeply about,
Someone who may be going through a difficult time.
How might you offer them your support and kindness?
What words would you say to them?
What warmth would you send to them?
Now I invite you to turn this same kindness and support towards yourself.
Imagine wrapping yourself in a warm,
Comforting embrace.
Speak to yourself with the same gentle and loving words you would use for a dear friend.
You might say,
I am here for you,
Or you are worthy of love and compassion,
Or you are enough.
Feel the warmth and kindness flowing through your body.
If your mind begins to wander,
Just bring your focus gently back to your breath.
With each inhale,
Bring in this sense of self-love,
And with each exhale,
Release any self-judgment or criticism.
As we near the end of this meditation,
Thank yourself for taking this time to nurture your own self-compassion.
Recognize that this practice is a gift you are giving to yourself,
And you deserve it.
Slowly begin to bring your awareness back to the present moment,
Wiggling your fingers just gently awakening the body and opening your eyes.
I invite you to carry this feeling with you throughout your day,
Remembering you are worthy of compassion.
