Hello and welcome.
This guided meditative practice is called Kind Coach,
Building your own inner Ted Lasso.
It's based on a practice called Motivating Ourselves with Compassion from the Mindful Self-Compassion program developed by Christopher Germer and Christa Mneff.
The purpose of the exercise is to playfully see what it might be like to use the power of young self-compassion to motivate ourselves.
As opposed to the way we usually motivate ourselves,
Which can be harsh or tough,
Perhaps unnecessarily so.
What might life be like if you could motivate yourself in a kind and loving way,
In the same way that Ted Lasso tries to motivate his football players?
Please find a position where you're going to be comfortable for just under 10 minutes.
It could be sitting or reclining or lying down,
Whatever works best for you.
And as you do this practice,
Please take good care of yourself,
Giving yourself what you need as you go along.
Beginning by taking a few full breaths,
A few breaths where you just breathe fully in and fully out.
And as you do this practice,
Where you just breathe fully in and fully out,
Perhaps even allowing a smile to touch your face,
If that feels right.
Perhaps imagining releasing any stresses or tensions you might be holding right now.
And then letting your breath go back to its own normal rhythm and taking a few moments to just feel your body sitting here.
Perhaps guiding your awareness down to the soles of your feet,
Feeling the solid sense of contact along the soles of your feet,
Along your seat.
And then whenever you feel ready,
Bringing into your mind a behavior,
A specific behavior that you'd like to change.
This might be something that you beat yourself up about.
Please choose a behavior that you feel is causing some problems in your life,
But I suggest perhaps one that's mildly to moderately problematic,
Not one that's extremely harmful.
And please choose a behavior that's potentially changeable.
Don't choose a permanent characteristic like,
My feet are too big.
Here are some examples of behaviors that you might be criticizing yourself for or that are causing problems in your life.
I eat too much junk food.
I don't exercise enough.
I should meditate more.
Oh,
I procrastinate.
I'm too impatient.
I'm too accommodating.
I give in too much.
Again,
There are so many things.
So just taking a moment to bring this behavior into your mind.
Think about some of the situations where it comes up and perhaps reflecting on some of the difficulties or problems this behavior is causing for you.
As you do this,
You may notice elements of self-criticism coming up.
And if you do notice elements of self-criticism,
Self-blame coming up,
See if you could name that.
Yes,
Self-criticism is coming up.
Let it be there.
As if speaking to a friend,
But perhaps a friend who's giving some advice you don't need right now,
And say,
Okay,
I hear you,
But I'm trying something different today.
Just letting that self-critical voice be there,
But perhaps in the background or off to the side.
And now,
Connecting with your own inner Ted Lasso.
Your inner Ted Lasso is a part of you that sees your potential and knows what you're capable of at your best.
Your inner Ted Lasso also knows that you're a human being,
And they know that you're not perfect,
And they don't care about that.
Your inner Ted Lasso cherishes and loves you just as you are,
And at the same time,
Also wants for you to grow and develop when you're ready.
Your inner Ted Lasso is clear-sighted and recognizes how this behavior is creating problems.
Your inner Ted Lasso wants you to change,
But for different reasons than your criticism.
Take a moment to place a hand over your own heart,
Perhaps a flat hand resting on your heart space,
Perhaps a fist with the knuckles down in contact with your chest.
Just taking a moment to feel this contact,
Allowing your kind coach to emerge.
Your inner Ted Lasso would like you to try to make a change,
But not because you are wrong or bad or unacceptable as you are,
But because your inner Ted Lasso wants the best for you.
Begin to repeat a phrase that captures the essence of your own compassionate voice.
Here are some examples,
And please feel free to allow words to bubble up from deep inside of you.
I deeply care about you,
And that's why I'd like to help you make a change.
Oh my dear,
I love you and I don't want you to suffer.
I know that you can do better than this,
Even though you're not perfect.
Perhaps bringing into mind the image of Ted Lasso or another person who cares deeply about you,
Or a figure in your community who means a lot,
Or a spiritual figure,
Or even a spirit animal.
Imagining what this person might say to you from deep caring and acceptance,
And the knowledge that you can change when you're ready.
Seeing what words of wisdom might bubble up from deep inside you.
I know you can do it.
Keep going.
Or,
Let's try this next time,
And if it's not perfect,
That's okay.
We can try again later.
What kind encouragement and support bubbles up from deep inside you when you make the space?
And now letting go of that,
And just taking a moment to rest quietly in your own body,
Reflecting on whatever energy you've experienced,
Reflecting on any words you may have heard.
See if you could give yourself permission for this practice to be however it's been for you.
Allow yourself to be just as you are right now.
Giving yourself,
Perhaps,
A kind supportive smile.
Just the way Ted Lasso would.
Thank you.
