10 Minutes Of Self-Compassion

This is a 10-minute self-compassion meditation. Research by Ph.D. Kristin Neff, suggests that giving ourselves a break and accepting our imperfections may be the first step toward better health. People who score high on tests of self-compassion have less depression and anxiety and tend to be happier and more optimistic.

Many of us were raised with the belief that we need to be hard on ourselves to get things done. Research has shown that the opposite is true. The key to getting more done is to be kind and gentle with yourself. Self-compassion actually boosts willpower.

Transcript

Please take a comfortable seated position and gently close your eyes,

Feeling your body where it makes contact with the support beneath you and just settling in.

Feeling your breathing as you inhale and then exhale.

Feeling the breath move through your body,

Your chest gradually expanding as you inhale and then gently relaxing as you exhale.

Raise your hand gently over your heart as you start to cultivate feelings of warmth and self-compassion.

I'd like you to recall someone that you really love as maybe a partner,

A child,

A parent,

A grandparent,

Or your pet or a wonderful friend.

Just picture one person you love right now and whoever comes to mind first is wonderful.

Imagine this person who you love dearly sitting in front of you.

Sense their warmth and your warmth towards them.

Begin wishing them well,

Saying silently to them as you imagine them sitting in front of you.

May you be peaceful.

May you be happy.

May you be free from suffering.

May you be peaceful.

May you be happy.

May you be free from suffering.

And just notice the quality of your heart beating beneath your hand.

Do you feel any warmth or openness or a slight tingle?

Just notice what sensations are present.

Now imagine breathing in and out from your heart center,

Feeling your chest gently expand with each inhale.

Now we'll extend this same compassion inwards towards ourselves,

Offering ourselves compassion in the face of struggle,

Soothing the uncomfortable feelings and emotions that are natural and normal.

Emotional discomfort is part of the human experience and we can offer ourselves compassion in light of this truth.

So think of something that you're struggling with right now,

Something you're beating yourself up about.

It can be something seemingly small or something bigger.

Something you choose is okay.

So select one thing you're struggling with.

Wonderful.

And now repeat the following phrases of self-compassion to yourself.

In light of this experience,

This challenge or discomfort you're experiencing,

Say to yourself,

I'm having a hard time right now.

Everyone feels this way sometimes.

May I be kind to myself in this moment?

May I give myself the compassion I need?

Now really accept the compassion that you're giving yourself.

Feel this energy flow through your entire being.

Starting to offer the soothing balm of self-compassion,

Saying to yourself,

May I be peaceful?

May I be happy?

May I be free from suffering?

And once again noticing the quality of your heart beneath your hand.

How does it feel to send yourself home?

Now begin to sense the energy flow through your entire being.

Now begin to sense your compassion like a warm blanket surrounding your body and nurturing you.

May I be peaceful?

May I be happy?

May I be free from suffering?

Now visualize love for yourself enveloping you and washing through you like a gentle rain that touches everything.

Sensing this warm compassion through your body as you comfort yourself with loving kindness.

Noticing the quality of your heart one final time.

And when you're ready,

Gently open your eyes.

Reviews

this feels like giving myself a gentle hug ✨ thanks 🙏 💜🤍💙🧡💜🤍💙🧡💜🤍💙🧡🙏

Gentle and especially needed for the difficult times.

Got me crying, it's just sth I needed at the moment. Thank you for a wonderful meditation.

Thank you so much. We forget about giving self compassion. Good reminder from you.
🙏🕊💜

Touching love,
Touching tears
Touching myself
Touching my fears
Touching the glove
Of my other half

What an extreme good timing you have! Soul connection worthy.

Very soothing and a great way to build self-esteem.

Amazin!! I feel strong and gentle like warm ocean air.

Absolutely beautiful. I feel so warm and I know I'm loved.

Soothing tone and pace accessible language
Easy to follow instructions great exercise for mindfulness and self-compassion

loved this!! it was short and effective. I will definitely do this one again. Thank you 🙏

Soothing and peaceful. Thank you. Now I actually want a blanket that says self compassion on it.

Such a gentle, effective self-compassion meditation, thanks

Thank you so much for such a heart felt meditation 🙏

I needed this so much. Thank you, Lisa! I truly appreciate it 😊✨

Thank you so much for your contributions to I.T. This one really helped me today.

Very helpful! 😊Thank you so much! 🙏

Thanks very much for this practice. It’s a nice option for a self compassion break when you have 10 mins rather than just 5 mins:)

It felt amazing to be kind to myself for once!

This was very helpful.

This simple and yet powerful guided meditation is very grounding and nurturing - particularly during these uncertain and troubling times. It’s now a part of my morning routine. Thank you Lisa!