Self-Compassion Guided Meditation The following meditation is designed to help you heal wounded parts of yourself that formed in childhood as a result of various painful or challenging experiences that were not fully resolved and integrated at the time.
Offering compassion to the wounded child parts in you allows for past wounds to heal and dissolve as old energy and blockages get released and you regain your energy for joy,
Life,
Fun and creativity.
So let's begin.
If you'll find a comfortable place where you can sit or lie down and relax intending and choosing to relax as deeply as you can as you let go of stress,
Tension,
Contraction on the exhale and as you gently breathe in the beautiful life-giving energy all around you relaxing,
Breathing out the past and all associated emotions relaxing,
Breathing in the present moment and receiving all that is good and beneficial for you relaxing,
Allowing the inflow and outflow of breath to be gentle,
Smooth and effortless relaxing more,
Feeling good in your body even if something is bothering you relaxing deeper,
Choosing to focus on the areas and places in your body that feel good relaxing and bringing this feeling of deep relaxation into your entire body feeling ease,
Expansion and well-being throughout your entire body right now as you continue to nurture and nourish yourself with your breath relaxing deeper and deeper,
Choosing to feel good and to focus on what feels good to you right now and allowing all that is good,
Loving and benevolent to come to you right now into your awareness,
Into your space,
Into your breath,
Into your mind,
Into your body your emotions and your spirit,
Relaxing deeper and deeper feeling uplifted and filled with the love and the joy that are always there when you let go of the past and the pain of the past and you choose to surrender completely to the present moment and to all that's possible opening up to the good that's within you and all around you when you focus on it and see it,
Because it's always there underneath the pain relaxing deeper and deeper,
Allowing the good in you and others to shine through to be felt and experienced at the deepest level of your being and feeling,
Sensing,
Your body responding and relaxing deeper and deeper into the core of your being where all pain and wounding can dissolve being sensitive to your pain and to prior painful experiences that may have felt challenging and wounding relaxing into all of it without suppressing or repressing what you feel relaxing deeper and deeper without denying all that you've been through just choosing to relax into your being,
Into the beautiful,
Loving,
Kind and caring human that you are and feeling compassion for yourself,
All parts of yourself relaxing into this compassion,
Relaxing and feeling compassion for all prior experiences and situations allowing them to gently dissolve from your memories and flow out of your consciousness in their own timing,
Relaxing and feeling compassion for all of the pain allowing your pain to lovingly melt away,
In its own timing as you relax and offer compassion to everything that arises in you relaxing and allowing all that surfaces and giving yourself compassion relaxing and feeling compassion for your thoughts,
Letting them dissolve with calm and ease allowing,
Relaxing and feeling compassion for your emotions nurturing yourself and seeing your emotions soften and transform allowing all emotions,
Relaxing and feeling compassion for all feelings and sensations moving through you in this moment allowing all feelings and emotions to move freely and dissolve as they do relaxing and feeling compassion for all your beliefs and fears allowing all that arises to arise freely so that it can be transmuted and transformed into the greatness that you are,
The loving,
Kind,
Caring,
Compassionate being that you are when you see yourself as you truly are relaxing and feeling compassion for yourself,
For your mind,
For your body for your wounded child parts,
Feeling the deepest compassion for yourself for all the pain and suffering that you've experienced,
Subjective or not releasing any and all judgment you may have of yourself any expectation or projection about how you should feel or shouldn't feel and simply honoring yourself exactly as you are right now honoring your feelings and emotions exactly as they are in this moment and in every moment and meeting yourself and all that moves through you with complete compassion allowing in a flow state of allowing and compassion loving yourself,
All parts of you feeling compassion for yourself,
All parts of you and allowing in this moment all the parts that have felt hurt and wounded to come to the surface,
To be acknowledged,
Loved and received with the deepest compassion now,
As you feel into these parts,
As you receive them with love and compassion begin to say to these parts,
I'm so sorry and feel your heart and solar plexus receiving this warm,
Loving,
Nurturing energy and feeling this place within your heart that was previously filled with pain and hurt replacing the pain and hurt with love and compassion feel that in the space of your heart and solar plexus as you offer compassion to all the wounded parts of you feel this warm,
Loving,
Nurturing energy feeling this space where there was emptiness,
Pain and grief repeating the statement,
I'm so sorry offering compassion to yourself and all the parts of you that were wounded in the past using the statement,
I'm so sorry and then expressing compassion for the pain that they felt whatever that pain may be I'm so sorry that you've been hurt I'm so sorry that it hurts relaxing deeper as you allow the pain to come up and dissolve as you observe your breath and notice any changes in your energy,
Thoughts,
Sensations,
Feelings,
Emotions simply observing as you offer compassion to yourself I'm so sorry that you feel tired I'm so sorry that you feel depleted feeling more and more relaxed as you let go of your pain as you acknowledge it I'm so sorry that they did that to you I'm so sorry that they hurt you breathing,
Feeling what you feel allowing and letting the energy flow naturally as you repeat any statement that comes to you spontaneously I'm so sorry that life has been painful I'm so sorry that you feel like you can't go on like this honoring with these statements the wounded parts of yourself that have experienced the pain of life I'm so sorry that you feel stressed and anxious I'm so sorry you ever feel overwhelmed or hopeless breathing into any stress,
Anxiety,
Feelings of overwhelm or hopelessness so that the energy can continue to move and flow I'm so sorry it's difficult to relax at times I'm so sorry that it's even hard to breathe sometimes you deserve to relax and to breathe life and love in and so breathing in and unwinding what's felt stuck I'm so sorry that you feel frustrated sometimes I'm so sorry you feel angry or disempowered shining light on the wounded parts of yourself that are looking for compassion and understanding I'm so sorry that you don't feel seen or heard I'm so sorry that you feel lonely or isolated repeating these statements and offering compassion and healing to the wounded parts of you I'm so sorry for all of it I'm so sorry that life has been hard noticing as you repeat each statement what resonates with you or not maybe you feel energy moving as you repeat the statement maybe you hear thoughts,
Negative beliefs or fears in your mind simply allow it maybe your breath becomes more shallow or you contract or feel uncomfortable sensations noticing any feelings as they arise and paying attention to details and to your emotions simply acknowledging the old wounding and being open to release it in your own timing I'm so sorry for anything and everything that hurts and continues to hurt lovingly validating your subjective experiences and offering compassion to the wounded parts of yourself that have suffered as a result coming up with your own statements spontaneously using either I'm so sorry that you or I'm so sorry that they or I'm so sorry for allowing yourself to feel into the wounded parts of your being that would benefit greatly from your compassion realizing that you are not reinforcing these subjective experiences you're simply acknowledging that they occurred and that they were painful to parts of you and so offering compassion to yourself for any pain and hurt in the process of life and relationship using the statement I'm so sorry coming up with your own self-compassion statements over the next few minutes and naturally unwinding all that arises in your consciousness and that's asking for healing coming up with your own statements spontaneously using either I'm so sorry that you or I'm so sorry that they or I'm so sorry for and now coming back to your own center your core your heart your truth the seat where all love is expressed the embodiment of your pure goodness who you truly are at the very core feeling a deep sense of peace healing feeling yourself completely loved accepted and cherished feeling a deeper appreciation and love for yourself relaxing into your beingness and slowly coming back to the time that you're in and the space that you're in with this deep love and compassion for yourself and all parts of yourself having honored all your experiences and any associated pain and suffering feeling good feeling great aware that you are aware of your pure goodness of your capacity to feel love and compassion for all parts of you and therefore for all parts of others too feeling calm and restored through this deeply healing practice and when you are ready you can gently and lovingly open your eyes moving into your day or your night with this sense of wholeness and well-being in your heart mind feelings and emotions
