Begin to come into a comfortable seated position.
Sitting upright with your spine straight,
Begin to make any final adjustments and find stillness.
Close your eyes or soften your gaze.
Take a couple of deep breaths in and out of your nose.
Relax your shoulders,
Soften your jaw,
Let go of any tension in your body.
Focus your awareness on your breath.
As you inhale,
Allow your awareness to follow your breath as it moves into your body.
As you exhale,
Allow your body to relax.
Inhale awareness,
Exhale relaxation.
As you watch your breath,
Begin to take notice of the sensations in your body.
If you find that your mind has wandered,
Simply notice that it has wandered.
Let the thoughts go and gently bring your mind back to your breath.
From this state of relaxation and openness,
We're going to focus on self-compassion.
First,
Bring to mind something you've been criticizing yourself for lately.
Choose one thing,
One aspect of yourself that you are critical of.
Maybe it's a mistake you've made or something you're judging yourself for.
Continue to breathe with awareness while observing any sensations that you are feeling in your body.
Inhale and exhale,
Becoming more and more aware of the feelings arising in your body.
Take one hand and place it gently over your heart in a comforting manner.
Breathe in and out.
See if you can sense your heart right now.
What we'll do next is repeat some phrases designed to help you feel compassion towards yourself.
As you silently repeat these phrases,
Allow yourself to let go of self-criticism.
Fill yourself with self-compassion and notice the sensations that arise in your body as you repeat these comforting words.
May I be safe.
May I be at peace.
May I be gentle and compassionate with myself.
May I allow myself to be as I am.
If your hand is covering your heart,
Become aware of the warmth of your hand.
Notice how you're feeling as you repeat these words.
May I be safe.
May I be at peace.
May I be gentle and compassionate with myself.
May I allow myself to be as I am.
As you repeat these phrases,
Really connect to the meaning of each phrase.
If your mind wanders,
Gently return to repeating the phrases.
May I be safe.
May I be at peace.
May I be gentle and compassionate with myself.
May I allow myself to be as I am.
Observe the sensations you're feeling in your body with kindness and acceptance.
Give yourself the same kindness you would extend to a friend in need.
Continue to repeat these phrases silently to yourself,
Feeling the warmth of the words within your body.
May I be safe.
May I be at peace.
May I be gentle and compassionate with myself.
May I allow myself to be as I am.
Gently breathe as you become aware of the way your compassionate self feels.
Take a moment and appreciate the feelings you are experiencing.
Take as much time as you need.
And when you are ready,
Begin to do the same.
Begin to deepen your breath.
Bring your awareness to your whole body.
Sense the environment around you.
Feel the floor or the chair beneath you.
Begin to make small movements.
And when you feel ready,
Slowly open your eyes.
