Self-Compassion For Tough Moments

This is a nurturing self-compassion practice for the moments when you’re struggling — when your nervous system feels activated, when something has triggered you, or when you simply need a safe space to ground, breathe and come back home to yourself.

Using Tara Brach’s RAIN model, Heather gently guides you through recognising what’s here, allowing the full spectrum of your emotions, exploring your experience with curiosity, and offering yourself loving kindness and care through soothing self-talk and visualisation.

This practice helps you regulate your nervous system and return to a grounded, peaceful sense of safety within yourself.

Music: “FMH (Feel My Heart)” by Matt Moore Zzyzx — a healing 432Hz soundscape often called “the miracle tone” for its calming and restorative qualities. You can find the full track on Matt’s profile, entitled '10 Minute Panic Attack Relief'.

Reviews

This meditation is excellent, really great. Thank you

I loved this! Thank you for the kind and gentle practice 🙏 You’ve helped me open up to warmth and kindness for myself, exactly what I needed today.