This meditation is called Unlocking Your Self-Compassion.
Find a quiet and comfortable place to sit or lie down.
Allow your body to settle into a position that feels right for you.
Gently close your eyes and take a deep breath in through the nose,
Filling your lungs completely.
Hold it for a moment and now exhale slowly through your mouth,
Letting go of any tension or distractions.
Take a few more deep breaths,
Allowing your body to relax.
Feel the weight of your body grounding you to the earth.
Bring your attention to your heart center,
Located in the middle of your chest.
Visualize a warm glowing light radiating from this area.
With each breath imagine this light growing brighter and warmer.
As you inhale visualize the light expanding,
Filling your chest with warmth and comfort,
And as you exhale imagine it radiating through your body,
Soothing every cell.
And now silently repeat this I am here.
I am enough.
I am worthy of love.
I am here.
I am enough.
I am worthy of love.
Just keep repeating that for a moment.
Think of a recent experience where you felt overwhelmed,
Anxious or self-critical.
Allow yourself to fully feel the emotions associated with that experience.
Notice where you feel those emotions in your body.
Acknowledge the difficulty of that moment and say to yourself it's okay to feel this way.
I am human.
It is okay to feel this way.
I am human.
Now picture yourself as a small child feeling those same emotions.
What would you say to that child?
Offer them words of kindness and reassurance.
Now turn those same words of compassion towards yourself.
Imagine a gentle loving figure standing before you.
This could be a friend,
A mentor,
Or even a version of yourself filled with love and kindness.
Visualize them enveloping you in a big hug.
Feel the warmth of their presence.
And as they hold you they whisper these words of compassion in your ear.
You are not alone.
You are loved.
You are enough just as you are.
You are not alone.
You are loved.
You are just enough just as you are.
Allow yourself to absorb this love and kindness feeling it permeates your being.
With each breath in draw in this compassion and with each breath out release any self-doubt or negativity.
Reflect on the idea that perfection is an illusion.
Every person has flaws and these imperfections make us unique.
Embrace your own imperfections as a part of your journey.
Tell yourself I accept my flaws.
They are part of my beautiful imperfect self.
I accept my flaws.
They are part of my beautiful imperfect self.
Now visualize each imperfection as a star in the night sky twinkling and shining brightly.
Each star represents a unique aspect of who you are.
They come together to create a magnificent tapestry of your life.
Now shift your focus to gratitude and think of three things you appreciate about yourself.
They can be qualities,
Actions or moments.
And as you reflect on each one say to yourself I am grateful for these qualities.
They strengthen me.
I am grateful for these qualities.
They strengthen me.
Allow this gratitude to fill your heart creating a sense of warmth and joy.
And now whenever you're ready just very slowly start to open your eyes and just sit there a moment gently introducing yourself back into your room.
