Hi there,
Welcome.
Let's take some time today to acknowledge and let go of self-judgment and let's create some space for more loving kindness and acceptance.
Go ahead and sit down or lie down comfortably,
Whichever feels right to you at this time.
Settle into your space,
Feel free to make any adjustments in order to be able to sit still for a few minutes.
And go ahead and take a few deep breaths in and out,
Allowing your body to relax with each exhale.
Give your mind permission to still and settle,
Like snow drifting down from the sky and landing gently on the ground.
Letting those thoughts,
Letting those feelings just kind of float down and settle,
Not forcing them in any way,
Just kind of letting them,
Inviting them to slow and soften.
You may still notice a few thoughts buzzing around and that's okay.
Just allow those thoughts to fade into the background for the next few minutes and invite to your mind's eye an area of your life where you tend to judge yourself.
It could be the way you look,
How you perform at work,
What your relationships look like,
Or something else.
Just somewhere you tend to judge yourself and really criticize yourself.
And allow this judgment to enter your awareness.
Don't try to push it away.
If it feels a little intense,
Maybe imagine the space around you expanding so that you can hold it comfortably.
And now imagine holding this judgment gently in your hands.
If it's too big to hold in your hand,
Imagine taking off one small piece and focus on that small piece just for now,
Holding it in your hands and allowing the rest to fade in the background just for now.
Notice how it weighs,
Its texture,
Its color,
Anything that comes to mind.
There's no need to analyze it any more than this,
Just observing it,
Just looking at it,
Being curious about it.
And as you hold on to this,
Say to yourself,
This judgment does not define me.
I am more than my thoughts or feelings.
This judgment does not define me.
I am more than my thoughts or feelings.
And now imagine a warm golden light radiating from your heart.
And this light represents compassion and understanding.
Allow it to flow from your heart,
Slowly but confidently into your hands,
Surrounding the judgment you're holding.
Watch as the golden light transforms the judgment into something lighter,
Perhaps a feather,
A soft breeze,
Or a delicate plume of smoke.
Let it go,
Let it drift away,
Carried by the light,
Dissolving into the air.
And now repeat to yourself,
I forgive myself for being human,
Learning and growing,
And that's okay.
May I be kind to myself.
I forgive myself for being human,
Learning and growing,
And that's okay.
May I be kind to myself.
If you feel ready to do so,
You can return to the larger judgment in the background,
And repeat this process with another piece,
Until that large thing is gone,
Is dissolved away.
If not,
Then that's okay.
Go ahead and grant permission for that thing to wait for now.
Really,
There's no rush.
Take it at a pace that's right for you.
And if anything,
Go ahead and rest in this lighter feeling,
Now that you've let go of that judgment that no longer serves you.
Sit back,
Rest in this lighter space,
Free of that judgment that was weighing you down.
No matter how big or small,
It makes a difference.
You can feel it,
Enjoy it,
Treasure it.
Go ahead and take a deep breath,
Feeling this space you've created within yourself.
Bring your awareness back to the room,
To the surface holding you,
And when you're ready,
Go ahead and open your eyes.
Remember,
You can release judgment whenever it arises,
And meet it with genuine compassion.
Thank you for taking the time to do this for yourself today,
And I hope you enjoy that lighter space as you go throughout your day.
