Begin by finding a position that feels supportive for you right now.
Allow your body to soften in a way that still feels alert and present.
If it feels okay,
Let your eyes close or soften your gaze.
If not,
Stay connected to the space around you.
Take one slow breath in and a longer breath out.
Feel the support beneath you.
The chair,
The floor,
The cushion under your body.
Let this sense of support become something you can return to whenever you need an anchor.
Now gently bring to mind something that's been difficult lately.
Not the details,
Just the feeling that something has been heavy or hard,
Or the tension in your body.
Just the experience.
Notice where these thoughts or feelings land in your body.
Perhaps there's tightness in your chest,
A knot in your stomach,
Heaviness in your shoulders,
Or something more subtle.
There's no right place,
Just what's there.
As you notice,
Simply acknowledge it without trying to change it.
Something is difficult right now.
There's a part of me that hurts.
There's no need to fix anything in this moment.
Just notice.
Most of us live inside systems that teach us that our worth comes from productivity,
Improvement,
Or getting it right.
And when we struggle,
Shame often steps in,
Telling us we should be different,
Better,
Faster,
Stronger.
If you notice that voice now,
See if you can pause and recognize it.
You might say,
This is shame talking,
Or this is an old survival strategy.
You don't need to argue with it.
You don't need to believe it.
Just noticing it loosens its grip.
Let's pause here for a breath.
Many of us grow up believing that being hard on ourselves is what keeps us motivated,
That criticism will make us strive harder,
Shape up,
Or be better.
This belief may show up with thoughts like,
I should be trying harder.
Why can't I do this right?
Pause and notice that voice,
Where it lives in your body,
How it sounds,
How it feels.
You might say quietly to yourself,
I see you're trying to motivate me.
I understand why you think this helps.
Thanking your mind for its effort.
It's developed this approach with good intentions,
Often to protect you from shame,
Failure.
At the same time,
You might notice a cost,
Depletion,
Tension,
A sense of never being enough.
Simply notice that cost without any additional judgment.
As I'll invite you to gently choose a different response,
Not one that pushes you to do more,
Not one that demands healing or growth,
But one that channels kindness.
As you breathe in,
Imagine inviting in a quality of care,
Steady,
Non-urgent,
And not trying to change you.
Simply care.
And as you breathe out,
Let that kindness move towards the parts of you that feel tense,
Tired,
Overwhelmed.
If it feels okay,
Allow yourself to soften.
Allow your belly to soften.
Let your breath be natural again.
Remind your body,
I don't have to earn this kindness.
I don't have to earn rest.
I don't have to be productive to be worthy.
You might place a hand over your heart,
Across your arms and your shoulders,
Somewhere that feels safe and grounding.
And then I'll invite you to offer yourself a few kind words,
Not as motivation,
But as companionship.
You may say to yourself,
I can meet myself with kindness.
I'm allowed to be human.
My worth is not measured by output.
Say these words to yourself or choose words that feel true.
I can meet myself with kindness.
I'm allowed to be human.
My worth is not measured by output.
Kindness may feel unfamiliar,
Even uncomfortable.
Many of us were not taught how to be kind to ourselves or shown this kindness.
Move at your own pace.
As we close,
Take one more slow breath in and a long breath out.
Bringing your awareness back to the room,
Whether by opening your eyes,
Turning your attention upward.
Know that channeling kindness is an act of resistance in a culture that thrives on shame and overdoing.
You can return to this practice anytime,
Not to become better,
Hopefully,
But to remember that you are already enough.
