Welcome to this guided meditation on self-compassion and thank you for joining us.
If a family member or friend rang you tonight with a crisis or drama you would drop everything and rush around to them and be kind,
Compassionate and helpful.
But if you yourself have a problem or a worry,
What do you do?
You can be hard on yourself and self-critical asking questions such as why did you say that or what did you do that for?
Why is it that we can demonstrate such kindness and compassion for others but are unable to do the same for ourselves?
Perhaps it is our upbringing.
It may be a cultural thing.
Do we consider it selfish?
Practising self-compassion is simply extending the loving kindness to ourselves that we show to others.
Place the palm of your hand on your chest over your heart.
Then place your other hand on top.
Feel your heart beating.
Place the palm of your hand on your chest over your heart.
Then place your other hand on top.
Feel your heart beating.
We'll take three nice slow deep breaths.
Breathing in two three and breathing out two three.
Breathing in two three and breathing out two three.
Breathing in two three and breathing out two three.
Nice long slow deep breaths.
Filling your lungs and down into your tummy.
As you breathe in you can say to yourself I know that I am breathing in.
And as you breathe out you can say to yourself I know that I am breathing out.
And as you breathe out you can say to yourself I know that I am breathing out.
I know that I am breathing in.
I know that I am breathing out.
If you find your mind wandering that's perfectly okay.
Just gently come back to your breath.
Breathing in two three and breathing out two three.
Feel the warmth,
The love,
The care and support which you inhale with every breath.
Filling your lungs and down into your tummy.
Breathing in two three and breathing out two three.
Each breath you take fills you with more and more love and warmth.
Each breath you take fills you with more and more love and warmth.
There is no one more deserving of this love and warmth at this moment than you.
Allow it to fill your heart with every breath.
Breathing in two three and breathing out two three.
Let these feelings of happiness and well-being just flow through your body.
Breathing in two three and breathing out two three.
As you continue to breathe silently say to yourself may I be happy may I be well.
May I be happy may I be well.
May I be well.
May I be happy may I be well.
May I be happy may I be well.
May I be happy may I be well.
Today is your day just for you.
Resolve to continue using this phrase for yourself during the day.
Sending pure unconditional love to yourself.
May I be happy may I be well.
May I be happy may I be well.
So as we begin our day know that we are filled with warmth and love feeling happy and well.
And slowly in your own time open your eyes give your fingers and toes a little wiggle and gently begin your day.
Thank you.
