3 Minute Self-Compassion Break

You deserve compassion. But, when you’re struggling, judging your self or feeling run down it can be hard to access real self-compassion. Join me for this brief self-compassion break and soften your heart towards yourself today. Using gentle, body-centered emotional healing techniques and *iffirmations* (different from affirmations!), this quick guided meditation will boost your self-acceptance, decrease your inner tension and help you open to more self-compassion naturally and easily.

Transcript

You deserve compassion,

But if you're anything like me,

It's not always easy to come by.

Join me for this three-minute self-compassion break to soften your heart towards yourself today.

Begin by breathing in and out through your heart,

And just notice any struggle you're experiencing within yourself right now.

Any self-judgment,

Any big feelings.

Just notice what's present for you in this moment right now.

The first step of real self-compassion is acknowledging what we're actually feeling.

We expend so much energy and create so much tension in our lives by trying to stuff our feelings,

Deny our struggles,

And pretend that we're doing fine.

But we can instantly decrease our internal tension by just compassionately acknowledging whatever we're feeling right now.

So just notice what you're feeling,

Acknowledging that there's no wrong thing to feel,

And there's no wrong way to feel.

And if you're struggling or suffering right now,

Just take a breath and admit to yourself that there's struggle here right now.

Now,

Breathing in and out through your heart,

Begin to notice your feelings as body sensations.

Where do you feel the struggle the most right now?

Is it more on the right or the left?

Notice how big it is or how much space it takes up within or around you.

Now,

Simply imagine that you can breathe into the height and the width and the depth of this space in your body.

Continuing to breathe into the height and the width and the depth,

Place your hand on your heart and ask yourself the following questions.

What if it's okay to feel this way right now?

What if lots of people struggle like this sometimes?

What if there's nothing wrong with me for feeling this way?

What if my reaction here actually makes total sense in a way?

What if I can soften my heart to myself and this moment exactly as it is?

What would it feel like to acknowledge what I'm already feeling right now and love myself anyway?

What if I can stop fighting with what is?

What would it be like to just accept my feelings right now?

What if I deserve compassion?

And then just finishing this sentence.

What if I deserve compassion because.

.

.

Taking a few more breaths,

Noticing what's different within you now.

Noticing your increased levels of self-compassion.

Great work and thank you for joining me.

Reviews

Quick beautiful help for when I forget my own goodness. I am a good person doing difficult work.
Healing takes courage. I AM worthy of being well

Loved how It was so heart centered; – no pun intended. Thank you for this offering 💛

❤️❤️ thank you so much, much needed today. 🙂‍↔️🥹🦋

A gentle reminder to give self compassion - Just what I needed thank you

Great teachings; will love to listen to more of your teachings

Thank you 🙏!

Thank you🥹❤️

Very good!

This left me feeling calmer

I loved this meditation, thank you Karena! 🙏🏽🙏🏽🙏🏽

I needed a quick pick me up during moving. That did my heart good. Thank you 🙏💚