Hi,
I'm Catherine,
And I'll be your guide for today's meditation,
Which is a gesture of kindness and self-care.
By setting aside this time to sit quietly with yourself,
To connect with your thoughts,
Your mind and your breath,
You are engaging in a profound act of self-compassion.
Recognise and appreciate the decision you've made to pause and tune in to your body today.
This simple act marks a significant step towards embracing self-compassion.
So finding your way into a comfortable seated position,
Rest your hands gently in your lap.
Notice the weight of your body pressing down into the surface beneath you.
And let's begin by gently inhaling deeply,
Sensing your body expand as you fill your lungs and belly with air.
Hold the breaths at the top just for a moment,
And then exhale smoothly and evenly,
Letting your muscles relax throughout your body.
Inhale deeply,
Feeling your body expand.
Hold the breaths at the top just for a moment,
And then exhale smoothly and evenly,
Allowing your body to soften and relax.
You can go ahead and gently close your eyes now.
Feel that you can release any tension in your shoulders.
Relax your jaw.
Keeping your breath smooth and even as you move your attention inward,
Allowing the breath to deepen now.
Feel that you can use the breath to create more space.
Space that you can nourish with self-compassion.
And gently contemplate the things that you really appreciate about yourself.
Maybe you have a positive attitude about life.
Maybe you are resilient.
Maybe you find it easy to give to others.
Maybe you enjoy being in service.
Remaining in stillness,
Bring to mind three of your best qualities that reside within you.
Now consider,
How do you show up in the world?
Maybe there are things that you do and that you're not acknowledged for,
But they do make a difference to others.
Maybe there are things that you do that you are recognized for.
Can you find a place within yourself to express gratitude for the qualities that define you?
Can you sincerely thank yourself for simply being who you are?
How does it feel to cultivate this feeling of honesty and self-compassion within yourself?
For a moment,
I invite you to explore the flip side of the coin.
Can you bring to mind a time when perhaps you were too judgmental or critical in the moment?
Maybe you were negative about yourself because you were having a bad day.
Consider how,
In a moment such as this,
How you can show yourself some compassion,
Like you would to a best friend or a small child.
Use this moment to offer yourself compassion,
Recognizing that you did do the best that you could with what you knew at the time.
Extend this self-compassion with a simple phrase like,
I forgive you,
I'm sorry,
Or perhaps through a comforting embrace.
However you choose to convey this kindness to yourself,
Grant yourself permission to do so now.
Notice how self-compassion feels to you.
What does it look like?
What does it sound like?
How do you make sense of self-compassion?
Notice anything that changes or shifts within you as you take this time to extend compassion to yourself.
Even notice the most subtle shifts in your mind and your body.
Then gently place your hands on your body,
Place them over your heart,
And take three conscious breaths.
Tuning in to the energy of compassion within.
Breathing deeply and evenly.
To deepen your sense of self-compassion,
Imagine a wonderful flower pot that contains the seeds or bulbs of your favorite flower.
Each seed or bulb represents one of your unique qualities,
And every act of self-compassion is like watering and nurturing these seeds or bulbs.
See yourself nurturing the seeds of self-compassion.
Then in your mind,
Watch as the shoots emerge from the earth.
See the plant emerging from the earth as it grows and grows with the care and love that you give it.
It reaches towards the sky and finally blooms into your favorite flower,
Which you continue to feed and water,
Nurturing and nourishing this plant.
Because these flowers are the result of a journey of compassion and care.
A symbol of your self-compassion and self-care.
And the more you give back to yourself,
The more amazing things you can cultivate and develop for your benefit and for the benefit of those around you.
Cultivating self-compassion benefits others by fostering healthier relationships,
Reducing stress,
Promoting emotional resilience and encouraging healthier boundaries.
By practicing self-compassion,
You will demonstrate greater empathy and understanding towards others,
Creating a supportive environment where self-care is valued.
This mindset of self-kindness and acceptance can inspire those around you to adopt similar attitudes,
Leading to more harmonious interactions in a more positive,
Sociable atmosphere.
Take these feelings of self-compassion and kindness with you into your day and I'll see you back here for another meditation very soon.
