I invite you to sit comfortably and quietly.
Gently close your eyes if you wish to do so and become aware of your breath as you slowly inhale and exhale.
Just notice the sensations of your feet on the ground and your hands placed gently on your lap or on your heart or arms,
Wherever you feel supported.
Just allow the muscles in your legs and arms to let go of any tension you may be holding as you sink deeply into the chair.
Allow your shoulders to drop and relax as you become more relaxed and at ease with each breath you take.
Let's take a few moments to show ourselves compassion knowing that doing so has a profoundly positive impact on our wellbeing.
We know how good it feels to be kind and compassionate to others and how that makes them feel.
So now let's show ourselves that same kindness as we say these words together.
May I be safe.
May I be peaceful.
May I be happy.
May I be healthy.
It feels good to be kind to ourselves.
The kinder we are to ourselves the better we feel and the better we feel the more confident we become.
You may like to give yourself a hug now as we say together,
I am enough.
I am loved.
I am perfect just as I am.
I love myself.
The more compassion we show ourselves the more loved we feel.
We are becoming our own best friend and supporter no matter what happens.
And so again we can say these kind words.
I am enough.
I am loved.
I am perfect just as I am.
I love and accept myself.
Just take a few moments to know how good that feels to nurture yourself.
And once again become aware of your breath as you slowly and calmly inhale and exhale.
Your breath nourishes your body with oxygen and you nourish your heart and mind with acts of self-compassion.
This practice can serve as a daily reminder of how important you are in this world.
Now we can say together,
I invite loving kindness and happiness into my heart.
I gently cradle myself with soothing touch and support myself with words of encouragement.
I take time to nurture my own needs as in doing so I know that I can better give to others.
I deserve to take time for me and tend to my own thoughts and emotions.
I give myself permission to take time daily to check in on how I'm doing and to generously give myself what I need in any given moment to feel happy,
Well and whole.
I accept myself as I am and I promise to speak to and treat myself as I would a dear friend.
I also recognize that suffering is part of the human experience but with self-compassion I can nurture my own well-being in the midst of uncertainty.
I deserve as much as anyone else to be happy,
Healthy and cared for.
I promise to be a loving,
Connected presence to myself in each day.
I am enough.
And we will end this short meditation with taking three slow,
Deep,
Mindful breaths.
And we now become more aware of our surroundings,
The sounds we hear,
Our feet on the ground as we return to the present moment.
