Choosing Self-Compassion

This 20-minute guided Reiki meditation is an invitation to soften self-criticism and meet yourself with more kindness, patience, and compassion. Through gentle breathwork, reflection, and Reiki focused on the Heart and Solar Plexus chakras, you’ll explore the expectations and pressure you may be placing on yourself.
This practice supports self-worth, self-acceptance, confidence, and learning to speak to yourself with the same care you would offer someone you love.

Transcript

Welcome in. My name is Tone. I'm really glad you made it here. So today's meditation is called choosing self-compassion. And we'll be spending. The next 20 minutes slowing down, Taking a breath. And treating ourselves with the same kindness we so easily offer to the people we care about. So whenever you're ready, Gently close your eyes, Allow the body to feel nice and heavy. And we'll begin. Thanks for having me. Thanks. Check out the channel. So take a slow breath in through the nose. And let it go. Again, Breathing in. And soft release. And notice how you're arriving today. Maybe. You've been caring a lot lately. And maybe even harder on yourself. And normal. Or harder on yourself than you would be on somebody else. Or maybe you've been doing your best, But. . . It still doesn't feel like it's enough. And if any of this feels familiar, Know that you're not alone. Most of us were never taught how to be compassionate with ourselves. We learn to work harder and push harder, Expect more. But today, We're trying something different. And we'll spend a little. And we'll spend a little time meeting ourselves with kindness. So take another slow breath. And notice your breathing. So notice the places in your body that you're asking to slow down. Start by bringing your awareness. To the center of your chest. To your heart chakra. Take a slow breath here. Imagining a soft green light beginning to glow with every inhale. And think of someone you love. Someone who's been through a difficult season. Picture yourself sitting beside them. Listening to them. Encouraging them. Reminding them that they're doing better than they think. Now gently turn some of that kindness towards yourself. Deserve it. Take another slow breath here. An invitation to repeat to yourself, I choose kindness. I choose patience. And choose compassion for myself. Allow this green light to expand throughout your entire chest Notice what it feels like to soften. In interest of their own. And allow Reiki to move gently through your heart chakra. Beautiful. Now. Bring your awareness to the space just above your navel. To your solar plexus. So. A place connected to confidence. Self-worth to personal power. Take another slow breath. Notice if you've been carrying any pressure here. Pressure to be better, To do more. To get everything right. Take a moment to ask yourself. What expectation have I been placing on myself lately? Just notice what comes up. Sometimes we're carrying expectations that no one else has asked us to carry. Sometimes. They've simply become habits of our own. Take another slow breath. Imagine the warm gold and light. Creating a little more room inside of you. A little less pressure. A little more trust. I don't have to be perfect. I am allowed to learn. I'm allowed to grow at my own pace. And notice how your body responds. When you replace this pressure with encouragement. And allow Reiki to continue flowing through your solar plexus. Now. Notice the green light in your heart. The warm gold and light. Your solar plexus. Watching them work together now. Compassion. Confidence. Acceptance and trust. And imagine yourself walking through. Rest of your day with those two energies supporting one another. Just a reminder to keep going. Take one slow breath in. Slowly breathe it out. And rest here for another moment. In the last two minutes of meditation. Start to begin to bring your awareness back to your physical body. And back to your breath. Noticing the room around you. The temperature of the air. Gently wiggle your fingers and your toes. Maybe stretching if it feels good. Taking one final deep breath in. And slowly letting go. As you move through the rest of your day. See if you can notice the way you speak to yourself. And if that inner voice becomes critical, Pause for only a moment. Take a breath. Ask yourself. What would kindness sound like right now? And sometimes that one question. Is enough to change the direction of your day. When you're ready, Softly blinking your eyes open. Letting the world come back in. Welcome back. Thank you so much for spending this time with me today. I hope you take good care of yourself.