Welcome to your guided meditation for self-compassion.
Find a comfortable seat or you can even lie down.
Whatever is most comfortable in this moment for you.
You could be seated on the ground with any props that you need or in a chair.
You can lie down on the ground or on your bed.
So wherever you are,
Bring your hands onto your body somewhere that feels supportive and nourishing.
You can close your eyes or simply soften your gaze to a point in front of you.
And just notice the breath at first.
Notice its natural rhythm and flow.
Noticing the support that is beneath you.
The places where the body connects with the ground or chair or bed.
And also notice the places where the body is safe in space.
Start to deepen your breath if you haven't already.
Breathing into the lungs fully,
Completely,
As the belly expands on the inhale.
And releases on the exhale.
If it's helpful,
You can bring one or both hands to the belly as you focus on softening the belly as you breathe.
Take three more deep belly breaths.
Inhaling and exhaling through the nose.
Softening through the face,
The jaw,
The neck and shoulders.
Allow your breath to come back to its natural flow.
Bring to mind a situation that has been heavy on your heart or affecting you in some way.
Notice where you feel the emotions surrounding this situation in the body.
Notice any patterns of holding that arise as you think of this difficulty.
Perhaps you bring your hands to the areas of the body that feel tight or tense or need soothing and support.
You may find your body wants to move in some way rhythmically or perhaps you find yourself rocking.
This is your body's innate wisdom as it wants to self-soothe.
So let the rocking or any other rhythmic movement happen now.
The first step in self-compassion is acknowledging any situation that causes pain as a moment of suffering.
You may choose words such as,
This is a moment of suffering or this hurts or anything else that comes to mind.
Take a deep breath in.
Let it go.
One more just like that.
Inhale.
Let it go.
After you've acknowledged this moment of suffering,
The next step is to recognize recognize that suffering is a part of being human.
You may choose those words,
Suffering is a part of being human or I'm not alone.
I'm not the first one who has felt this way or any other words that come to mind.
The last step of self-compassion is expressing compassion to yourself.
Bring both hands over your heart center in the middle of your chest and say quietly or out loud any words that express that express compassion to yourself.
Some examples include,
May I forgive myself,
May I give myself compassion in this moment or any other words that come to mind for you right now that express kindness,
Compassion.
Keep your hands over your heart center as you take a deep breath in and let it go.
Two more.
Inhale.
Last one.
Return to your natural to your natural rhythm of breath as you repeat after me.
May I be happy.
May I be peaceful.
May I be safe.
May I give myself compassion in this moment.
Deep breath in.
Let it go.
I'll repeat that two more times.
May I be happy.
May I be peaceful.
May I be safe.
May I give myself compassion in this moment.
Deep breath in.
Let it go.
One last time together.
May I be happy.
May I be peaceful.
May I be safe.
May I give myself compassion in this moment.
Take three deep breaths in and out of the nose.
You may choose to keep your hands over your heart center or allow your arms to rest at your sides or in your lap if you're seated.
You can keep your eyes closed if they're closed or keep this gaze soft if the eyes are open.
Notice any shifts,
Any sort of settling in your physical body.
Bring your attention to the areas of the body where you felt tension or tightness at the beginning of this meditation.
How do these areas feel now?
Now what qualities are present in the body?
Notice any shifts in your thoughts.
Notice any shifts in your emotions.
Notice any shifts in your energy.
Notice the quality of your breathing.
Is it longer inhales or exhales?
Is there a soothing quality in your breath,
Calming,
More ease?
Simply be with what has changed in this short time.
Offering ourselves self-compassion can do so much for our entire being.
And the more that we practice self-compassion,
It will become a natural state.
Natural state.
Bring your hands over your heart if they weren't already there.
Sing quietly or out loud to yourself,
To your body,
Thank you.
I love you.
Thank you.
I love you.
Thank you.
I love you.
May you bring the self-compassion that you have created for yourself in this practice,
In this time,
Into the rest of your day,
Into your interactions,
Your experiences,
Your relationships,
And most importantly,
The relationship with yourself.
Take any gesture of gratitude,
Perhaps bringing the palms together in front of the heart center,
In front of the heart center,
Or any other position as an acknowledgement to yourself,
To this practice,
To this time that you've devoted to you.
Come back to this meditation anytime you need it.
