So welcome to this meditation on the inner critic,
On releasing judgments for your own happiness and your own self compassion.
Begin this meditation by closing your eyes gently and bring that dignity to your spine.
Let your spine be straight.
Lean back fully against the chair.
Feel that your body is aligned so you can be open to the breath.
Take one deep breath in at your own rhythm.
And take a deep breath out through the mouth.
And now let the breath settle into its own natural state.
And bring your full awareness to your breath.
So many places your mind can be.
Let your mind be fully on each breath in and each breath out.
Enjoying the breath.
Enjoying tuning into the breath.
Committing to stillness,
Committing to the posture you've chosen.
But feeling that movement within the stillness.
Feeling that subtle inner movement with every breath.
Feeling that expansion and contraction.
Sitting with ease and softness and relaxation.
As we transition to receiving sensations of breath.
Noticing the breath with warmth.
Bringing a generosity of attention.
Bringing a tenderness to how you observe the breath.
Bringing the breath to mind with gratitude.
And feeling the body as it is.
And what would it be like to welcome every part of yourself into your mind with gratitude?
You are ever-changing.
You are a living,
Breathing creature.
Knowing that you are changing throughout your entire life.
Day in,
Day out.
We have cycles.
And we have moods.
And we have seasons.
Acknowledging that you are always changing.
So you can always accept new versions of yourself.
Every single day.
And now put your hands to your heart.
Feel the warmth of your palm to your chest.
Of your hand to your heart.
And wish for yourself,
May I be happy.
May my thoughts and my words and my actions contribute to my happiness.
And send yourself the wish,
May I be healthy.
May I be healthy and strong.
And may my thought patterns,
Which were always transforming.
And may my words,
Which can be words of gentleness.
And may my actions,
Which can be intentional.
May they all contribute to my health.
May they all come from this heart.
May I find peace.
And joy.
And well-being.
In every situation.
No matter how life challenges me.
May I find peace.
And joy.
And well-being.
You can release the hand back down,
Or you can keep the hand there.
Setting the intention to release yourself from judgment.
Choosing lightness and ease.
Choosing to be a loving presence for yourself.
And a loving presence to all beings.
In all situations.
Choosing to genuinely grow.
And genuinely express gratitude to yourself.
And extending this compassion to all beings everywhere.
Letting your heart be as wide as the world.
Sending the wish.
May all beings be happy.
May all beings be at peace.
May all beings be free from suffering.
Setting the intention to make space for every part of yourself.
For every quality you have.
Making a commitment to viewing yourself.
And every single part of you.
With eyes of compassion.
With eyes of gentleness.
With eyes of deep self-acceptance.
I support myself just as I am.
I am kind to myself just as I am.
And now thank yourself for having done this practice.
Take the deepest breath you've taken all day.
Take a deep breath in.
Take a deep breath out through the mouth.
And as you feel ready,
Opening your eyes.
Coming back to the space.
But bringing this warmth,
This gentleness,
This acceptance with you.
