Self-Compassion For Burnout

Self-criticism often travels alongside burnout: the sense that your exhaustion is somehow your fault, that you should have rested sooner or managed better. It adds its own load to an already depleted system. This practice works with that directly.

In this practice, Kate James guides a self-compassion meditation that moves through gentle body awareness, an extension of loving-kindness toward others, and a return to the self. The session closes with a hand on the heart and a simple invitation: to meet yourself with the same quality of care you would offer someone you love.

Music credit: Heavenly Air by Daniel Schotsborg (Qualia+).

Transcript

Welcome to Day 5 of the Burnout and Exhaustion Challenge here on Insight Timer. So many of us are always available, Never switching off and never saying no. This challenge is a chance to remind your body what stopping actually feels like. Let's jump in to today's session. Hello and welcome back to the 10-Day Burnout and Exhaustion Challenge. My name is Kate James. Something that can sit alongside burnout and doesn't get talked about often is self-criticism. The sense that your exhaustion is somehow your fault. That you should have rested sooner. Managed your schedule better. Or asked for help earlier. You probably know deep down that you've been coping as well as you can. But on the surface, There might be still some self-criticism. Which isn't helping. Because it's creating cortisol that adds to the very load that you're hoping to address. Today's practice is an invitation to interact with yourself differently. So let's begin. Find your way to a comfortable position. Closing your eyes or softening your gaze. And begin to bring your awareness inward. As you arrive here. Start to notice what you're feeling in this present moment. Sometimes when we're burnt out or exhausted. There are sensations in the mind and body we'd prefer to avoid. As we go through the meditation. See if you can simply notice everything that you're experiencing with openness and non-judgment. It might be that you're physically tired or emotionally drained. May be mentally overloaded. But it could also be that your nervous system is a little bit on edge. Sometimes you can feel wired and tired both at the same time. All of this is really common. So know that you're not alone in your feelings. And right at the outset. See if you can bring in a little bit of self-kindness. There's nothing to fix. Nothing to change. No problems to solve. Just this moment. Exactly as it is. And just you. Exactly as you are. Now see if you can become aware of any sensations you're feeling. In your forehead around your eyes. In your cheeks and your jaw. Start to notice everything you're feeling. Bring your awareness into your neck. Your shoulders. Your arms. And your hands. Observing what you feel. With no judgment. Awareness through your chest. Your abdomen. Your hips. And your thighs. And all the way down to your feet. See if you can just allow yourself to be. With what you're feeling. Now move your awareness from your internal experience. And take a moment to reflect on the fact. But all around us now. And many other people who feel overwhelmed. Burnt out. Uncertain. And as you think of these people. Open your heart to the feeling of loving kindness. Feel a great sense of compassion for their experience. And you might like to send a wish for the end of their suffering. Turn your awareness back to your heart area now. And notice how it feels as you open up to compassion. Let's see if you can bring some of this kindness back to yourself now. Place one hand on your heart and one on your abdomen. And as you feel the movement of breath in your body Offer yourself these words of comfort. I'm here for you. And this has been a difficult time. And I'm going to start to take small steps to practice self-kindness. Keep feeling into the movement of the breath in your body. And notice the difference. When you meet yourself here with compassion. As we come to the end of the meditation. Bring your awareness back into the room. And before you open your eyes. Take a moment to notice how you feel right now. What is different when you meet yourself with kindness? Self-compassion is one of the most evidence-supported tools for recovery from chronic stress. And the research around it is robust. Tomorrow will shift the attention to the mind. Working with the thoughts that keep exhaustion company. You might like to share a comment now in the community forum. What would you say to a close friend who's feeling exhausted? I wish you all the very best for the rest of the challenge. May you meet yourself daily with kindness.

Reviews

I did this meditation during the challenge a couple of days ago, but it was a nice one to revisit. My daily meditation practice is for sure a core component of my self-kindness practice. 💕

🙏

Lovely meditation thank you so much. It really helped call me. I was able to laugh at my situation and feel like I’m not the only one everyone goes through it. Namaste