Hello and welcome to this guided practice where we'll cultivate self-compassion.
You could begin this practice by finding a comfortable seated position,
Whether on a floor or on a chair,
For as long as you feel comfortable,
While also maintaining a sense of presence,
Alertness,
And wakefulness,
Allowing yourself to fully arrive in this moment.
Just reminding yourself that this is your time to meditate and that you deserve to have this time.
And so letting anything go that maybe you still have to do,
Letting all the worries,
Stressors,
Just go for now.
It'll all still be there when this is done.
And so let's give this moment its full and divided attention as it deserves,
As it's for you.
You can gently close your eyes,
Take a few deep breaths,
Inhaling through your nose and exhaling through your mouth,
And through your nose,
Out of your mouth,
Even letting the out-breaths be audible,
Allowing yourself to relax,
To be at ease,
Relaxing your shoulders,
Your jaw,
Your neck,
Relaxing your thighs,
Letting your belly be soft,
Easy,
Gentle,
Present.
Now as you breathe in and out,
Bring to mind a situation where you have felt yourself being self-critical or judgmental towards yourself.
Just notice how that feels in your body.
Notice how that feels to hold on to these feelings,
To these thoughts of self-criticism,
Of self-judgment.
And now bring your attention to your heart and imagine a warm and soothing light spreading from your heart space throughout your entire body.
Allow yourself to feel this warmth and love that's radiating from your heart,
Feeling this nurturing,
Loving energy flowing all throughout,
Feeling it in your belly,
In your chest,
In your neck,
Moving all throughout your head space,
Feeling this warm energy move through your arms,
Fingers,
Your legs,
Toes.
And as you continue to breathe,
Silently repeating to yourself,
May I be kind to myself in this moment.
May I offer myself the same love and compassion I would offer to a friend.
And now imagine wrapping yourself in a warm,
Loving embrace,
Letting go of any judgment or any criticism,
Allowing yourself to feel a sense of comfort,
Care,
Love for yourself.
And now bring to mind someone in your life who has shown you love and kindness.
Just imagine this person sitting in front of you,
Holding your hands,
Offering you words of encouragement and support.
See if you can allow yourself to fully feel their love,
Fully feel their warmth.
And as you breathe in and out,
Silently repeating to yourself,
May I offer myself the same love and the same kindness that this person has shown me.
May I be gentle with myself and offer myself the same care that I need and deserve.
And taking a few more deep breaths into your nose,
Out of your mouth,
Into your nose,
Out of your mouth,
Allowing yourself to really feel the love,
Allowing yourself to feel the kindness that's already within you.
Reminding yourself that you can tap into this energy of compassion anytime,
Anywhere.
You have access to this energy.
When you're ready,
You can slowly open your eyes,
Allowing yourself to fully arrive back to where you are,
Feeling renewed and empowered and empowered with self-compassion.
Thank you.
Blessings and Namaste.
