Self-Compassion Meditation: Kindness And Understanding

Offering kindness and understanding to yourself has the potential to take the sharp edges off negative self-talk and criticism we unconsciously put upon ourselves. Use this practice to examine yourself without judging and to culcate kindness and understanding within.

Transcript

Hi,

This is Dr.

Adam Bledsoe,

And welcome to today's self-compassion meditation.

Take a moment to settle in.

Find yourself in this moment,

In the room you've chosen.

Come to ground yourself for this meditation by choosing a posture that's comfortable,

Where your spine is straight and aligned.

Your chest is open-dignified,

Collarbones wide,

Your head resting above your shoulders.

Finding something that's comfortable and allows you to relax while being aware and present.

Today's meditation is about quelling and soothing that inner critic.

We all have one.

It's a natural part of our mind.

We'll take a moment together to soften our approach towards ourselves by offering some gentle kindness and understanding.

So settling in,

Bringing your attention into the body,

And bringing your attention now to the breath for a moment.

Allowing the body to breathe itself,

Not controlling or getting in the way.

Simply noticing the breath as it is in this moment.

The breath in,

The breath out.

And now,

To introduce this exercise,

Take a moment to allow an area in your life where offering compassion to ourselves might help.

To introduce this exercise,

Take a moment to allow an area in your life where offering compassion to ourselves could help.

Maybe it's an area where you feel regret,

Or that you're not good enough,

Or you're critical of yourself or were criticized by others.

You might feel wrong or mistaken,

Misunderstood,

Unseen,

Or invalidated.

Take a moment to allow this area to bubble up.

Capture whatever thought seems to be the lightest,

The one closest to the surface.

There's something important in that thought.

And once you've connected,

Allow it to settle in.

Take a moment to notice where you feel that in your body.

Where do you feel this area that could use some compassion,

Some kindness and understanding?

You might feel it in tension in the hands from gripping,

Or tightness in the face,

The jaw,

Around the eyes.

Maybe a burning or a squeezing in the chest,

Or shortness of breath.

Or you might feel it in the belly.

Take a moment to notice where you feel it in your body when you consider this area in your life.

Sit with it.

Can you examine it and look at it without judging?

Can you allow it to be as it is in this moment without pushing it away,

Simply as it is?

Could you even consider reminding yourself that this is not you,

But actually a thought,

Or a feeling,

Or maybe a story that we're telling ourselves about that experience?

Now let's take a moment to offer this area that represents this experience in our life,

Where we could offer ourselves some compassion,

Some kindness and understanding.

Begin by taking your hand and placing it on that part of your body that you feel could use some compassion and kindness and understanding.

Place it on in a gentle way,

A way that conveys the understanding of what it's been through and what it needs right now.

You may also put your hand over your heart,

Or the back of your hand gently on your cheek.

Fingertips are on your lips,

Or either gently on your eyes.

Touching the body,

And specifically the part of the body that you feel requires the most amount of attention right now,

In a gentle,

Kind,

Compassionate way that's validating all that you've been through.

And then maybe even imagine yourself being wrapped up and held warmly,

Maybe by a loved one from the past or present,

Someone that's still with us,

Or someone that's gone.

Or even by the glow of a warm and soothing light.

You might imagine the light with a certain color that feels like it's filling you up,

That's reminding you that it's okay,

That you're okay.

And if you're comfortable,

You might tell yourself,

In a compassionate tone of voice,

One that conveys the kindness and the understanding that this part of you needs right now,

You might tell yourself that it's okay,

And repeat that in your mind to yourself,

Reminding yourself that it's okay,

And that you understand,

And that it will be alright.

For validation and acceptance,

Open-hearted warmth and appreciation for what you've been through,

For the suffering,

The hurt that you've carried,

And that you've been able to move through in your life.

Taking a moment to use a compassionate tone of voice to express to yourself whatever comes to mind.

And now,

Ending with the self-compassion mantra,

Repeating to yourself in your head or aloud the following phrases,

May I be safe,

May I be happy,

May I be healthy,

And may I live with ease,

Repeating again to yourself,

May I be safe,

May I be happy,

May I be healthy,

May I live with ease.

And if and when your attention drifts to something else,

Bringing it back to that mantra,

May I be safe,

May I be happy,

May I be healthy,

May I live with ease,

Repeating that again to yourself.

And one final time,

May I be safe,

May I be happy,

May I be healthy,

And may I live with ease.

Taking a moment now and drawing your attention to your body,

In particular that spot that earlier you noticed required some compassion.

Noticing now,

After having done your best to deliver compassion,

Kindness,

And understanding to this part of your body,

To this experience in your life,

What is your sense of that area now?

How does it feel to you now?

Bringing your attention back to your breath for one final moment,

Allowing your body to breathe itself,

Noticing the inhale,

Noticing the exhale,

Gently allowing your eyes to flutter open and then going back about your day as a friend with a gentler,

Kinder,

More understanding approach to yourself.

Thanks for meditating with me.

This is Dr.

Adam Bledsoe,

Helping you create the health and life of your dreams.

Reviews

i am feeling more at ease and more compassionate after having listened to this - thank you!

May I be safe; May I be happy; May I be healthy; May I live at easy to myself.

Wow. Fantastic meditation. Thanks

I found this practice to be encouraging and beneficial. One that I can return to, as needed. Thank you 🙏🏻 💞

A much needed and very comforting meditation. Thank you Dr. Bletsoe

Very soothing. I’ve come back to this daily during a tough period and found it very grounding and helpful in easing my anxiety.

The Dr’s voice was calm and confident. I felt very grounded.

A bit too fast, needed more time in between words to really tune in. And a little too quick to assume how I might be feeling. However, wonderful soothing voice.

Wonderful and healing. So useful for me. Thank you!

Simple and beautiful. Your voice is smooth like butter. A great way to start my day. Thank you and stay healthy 💕

Was able to give myself some love ! Thanks :)

Thank you! This practice is delivered in a very soothing tone, which helped to increase my focus and patience while practicing self-compassion

So lovely Adam, thanks to you🙏 might we expect a Dr Bledsoe course on Insight Timer? 💚

Really comforting, and thought evoking. Thank you

Thank you. A lovely and helpful meditation!

Oh thank you i feel so much regret this meditation helped me alot i love it