Begin With Gentleness

Begin with Gentleness is a practice from the forthcoming Radical Self Compassion - Healing from Betrayal course.

This opening practice is a soft place to land.

After experiences of hurt or betrayal, the mind can become harsh, critical, and restless. This meditation invites a different approach—one rooted in gentleness, patience, and care.

Together, we begin by slowing down, reconnecting with the breath, and creating a sense of inner safety. You’ll be guided to meet your experience just as it is, without pressure to fix or change anything.

This is not about doing it “right.”
It’s about learning how to be with yourself in a new way.

If you’ve been hard on yourself…
if your thoughts feel loud or overwhelming…
this practice offers a quiet return.

A beginning.
A softening.
A remembering that you can be on your own side.

Come as you are.

Transcript

Let's practice together. Find a comfortable seat or lie down, Allowing your body to settle. Take a slow, Gentle breath in through your nose, Pause, And exhale softly through your mouth. Before we begin, Take a moment to set your intention for this practice. Ask yourself, Why am I here today? Perhaps your intention is to offer yourself gentleness after pain, To begin trusting your body again, Or to simply to breathe more kindly. Hold this intention close, Not as a demand, But as an offering, And if it feels right, Silently add, May this practice benefit my own healing and through my healing may I bring more compassion into the world. Now gently bring your awareness to your breath, Feel the inhale, Cool entering the body, Feel the exhale, Warm releasing what you no longer need. Notice where your body meets the ground, The floor supports you, The chair holds you, You are safe in this moment. Now gently bring your awareness to your breath, Feel your inhale, Cool entering the body, Feel the exhale, Warm releasing what you no longer need. If your mind wanders, And it will, Simply notice where it goes, Then kindly guide your attention back to the breath or the body. No judgment, Only gentleness. Now place one hand over your heart, Feel the warmth of your touch, Whisper softly to yourself, This pain is real, This pain is valid, I offer myself gentleness. Visualize a small lotus bud resting at your heart, With each breath in, You feed it compassion, With each breath out, You release self-blame, Continue to breathe in and out of your heart for the next few moments. Take a final deep breath in, Pause, And let it go. Feel your body soften into safety. When you are ready, Gently open your eyes, Carry your attention with you into the rest of your day. The quiet promise of kindness and healing.