Welcome to this guided mindfulness meditation focused on being kind to ourselves with gentle nurturing.
Find a comfortable position allowing your body to relax and your mind to settle.
Close your eyes softly and take a deep breath in and as you exhale let go of any tension or stress you may be carrying.
Allow yourself to fully arrive in this present moment.
Take a moment to appreciate the gift of this meditation practice knowing that by dedicating this time to yourself you are nurturing your well-being and cultivating self-compassion.
Let's begin by bringing awareness to the sensation of your breath.
Notice the natural rhythm of your breath without trying to change or control it.
Feel the gentle rise and fall of your abdomen or the coolness of the air entering and leaving your nostrils.
Allow your breath to anchor you to the present moment offering a sense of stability and calm.
As you breathe bring your attention to your inner world to the thoughts emotions and sensations that arise within you.
Notice if there is any judgment or criticism present.
If so gently acknowledge these thoughts without judgment allowing them to pass through your awareness like clouds passing through the sky.
Now bring your attention to your heart space.
Visualize a warm compassionate light radiating from your heart enveloping your entire being.
As you inhale imagine this light expanding embracing any parts of yourself that may be feeling vulnerable or in need of kindness.
With each breath let this compassionate light grow brighter offering gentle understanding to every aspect of who you are.
Allow yourself to feel a sense of tenderness and acceptance for your strengths,
Your flaws and everything in between.
Remember that you are human and it is natural to face challenges and make mistakes.
In this moment offer yourself the gift of forgiveness.
Recognize that imperfection is a part of the human experience and that it is through these challenges that we grow and learn.
With each breath let go of any self-judgment or self-criticism allowing yourself to be exactly as you are in this present moment.
Embrace a sense of gentle understanding knowing that you are doing the best you can with the resources and knowledge you have.
Now imagine a peaceful serene place within your mind.
It could be a favorite spot in nature,
A cozy room or any place that brings you a serene sense of tranquility.
Visualize yourself in this place surrounded by an atmosphere of kindness,
Acceptance and understanding.
As you inhabit this place let the energy of gentle understanding permeate your entire being.
Feel it wash away any remaining self-judgment or self-doubt leaving behind a deep sense of peace and acceptance.
Allow yourself to bask in the warmth of this compassionate space.
Bring your attention back to your breath grounding yourself in the present moment.
Notice the sensations in your body,
The rise and fall of your chest,
The feeling of the air entering and leaving your lungs.
With each breath remind yourself that you are a deserving,
Kind and understanding person.
As we near the end of this meditation take a moment to silently affirm your worthiness of self-compassion.
Repeat to yourself I am worthy of kindness and understanding.
I offer myself gentle understanding and compassion.
When you are ready gently open your eyes allowing yourself to carry this sense of gentle understanding and self-compassion with you into your day and remember that you can always return to this practice nurturing yourself with kindness and acceptance.
May you continue to be kind and understanding to yourself.
