Good evening,
Bonsoir,
Bonjour,
Hello.
Welcome to your self-compassion meditation with Anne.
Make yourself comfortable either lying down or sitting down,
Making yourself comfy.
Whether you're at home or at work,
This moment is for you.
A self hug,
Transforming the negative talk into a kinder talk to yourself.
Tuning in with the music,
Bringing your hands onto your heart on the top of each other.
A smile,
Giving the signal to your nervous system that you're here for you.
Inhaling through your nose and a sigh.
Inhaling 5,
4,
3,
2,
1.
Exhale 5,
4,
3,
2,
1.
Inhale 5,
4,
3,
2,
1.
Exhale 1,
2,
3,
4,
5.
Inhaling.
Exhale 5,
4,
3,
2,
1.
And again,
At your own rhythm,
Counting up to 5,
Or to 6,
Or 4.
Exhale 5,
4,
3,
2,
1.
Keeping your hands onto your heart,
Thanking yourself for taking this moment to give yourself more compassion,
More kindness to your beautiful self.
Landing into your being.
Here are 5 affirmations that you can say to yourself out loud.
I will repeat them twice,
So then it gives you the time to repeat it out loud.
It's best to repeat it for your cognitive system to imprint them for your subconscious,
To get in tune with it.
You start.
Feel it through your hands.
I listen to my body.
I listen to my body.
I send myself love.
I send myself love.
I forgive myself.
I forgive myself.
I see myself with new eyes.
I see myself with new eyes.
I am here for myself.
I am here for myself.
I am grateful to be here.
I am grateful to be.
I am grateful to be me.
I am grateful to be me.
Let those affirmations sink in you.
Sink into yourselves.
Sink into your beautiful nervous system.
Thank your nervous system to be your companion.
Thank your body to be your companion.
Thank your spirit to be your companion.
You are the one.
You are your own soulmate.
You are your own home.
A last one that I personally like saying to myself whenever I feel very wobbly or feeling dissociated is I feel safe.
I feel safe.
Breathing in through your nose and breathing out.
Extending the exhale which engages the parasympathetic system which is your rest and relax in your brain.
Giving the signal to your brain that it's okay to relax.
Now with a pen and paper give yourself some time to write down away from your phone,
Away from any noise.
Just take some time for yourself if you can now or at least plan it for later as a self-date.
Five things that helps you to make you feel relaxed,
That helps you to be kinder to yourself.
How can I be more kind to myself?
Write this down and let your intuition guide you.
And another thing first thing in the morning as you're writing your pages,
Your morning pages,
What is the most loving thing I can do today for myself?
Before going to bed keep a pen and paper by your bed and when you wake up first thing in the morning after having a glass of water write down what is the most loving thing I can do for myself today and let your intuition guide you.
It could be just one word or it could be three pages.
Highly recommended to do from the artist's way from Julia Cameron to help you declutter.
Give yourself the space to be kinder to yourself.
Let me know how you're doing in comments and feel free to give your tips to help each other.
Thank you.
Until next time give yourself a big hug.
