Five Minutes Of Self Compassion

This is a short self-compassion meditation. Research by PhD 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

Start by sitting on the floor or in a chair and gently close your eyes.

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

Noticing your breathing as you inhale and then exhale.

Feeling the breath move through your body,

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

Place your hand gently on your heart as you start to cultivate feelings of warmth and self compassion.

Think of something you're struggling with right now.

Something you're beating yourself up about.

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

Soothing yourself.

Saying 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.

And now say those phrases of self compassion to yourself one more time.

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 are giving yourself.

May I be kind to myself in this moment.

May I give myself the compassion I need.

And just feel this energy flow through your entire being.

And now start to notice the sounds in the room.

The feeling of sitting in the chair.

And when you're ready,

Gently open your eyes.

Reviews

Great short reminder to be kind to myself, thankyou

This is exactly what I needed today. Thank you 🙏🏻

Very nice and soothing. Just what I needed. Will try this more often.

Thank you, Lisa, for the soothing affirmations to help me start my new day and be kind to my being. Embracing gratefulness BEing alive🙏🌅💛🌼

🌻❤️🕊️

Thank you for this kind, reflective, check in meditation. Didnt expect it to make me tearful, but it just goes to show I needed this! ♥️

Great way to forgive one's self.
We all fail at some time and we have to have belief in self and realize the failure can lead to greater resilience.

This really helped me out in a difficult moment. Thank you 🙏🏼

Wonderful meditation of self compassion and understanding.

Beautiful. What a quick way to supercharge my evening with love as a busy mom. Thank you!

Ah. Simply what I needed to hear this morning. Thanks.

Excellent for when I need to take a few minutes to collect myself.

Those four minutes shifter my entire trajectory of thought. With Gratitude!

I needed this gentle reminder this evening! It’s brought a smile to my face. Thank you. ☺️💗

A good first step on the road to self compassion. Thank you

Beautifully led. I go back to this meditation all the time. Thank you 🙏🏽

I’m grateful for this moment and experience. I am motivated now. This inspired my worth, and my ability to self-soothe with compassion. Thank you

Lovely thank you. Just what I needed today. Namaste

Very soothing. This is exactly what I needed today. Thank you so much.

This was very helpful in a moment of intense struggle. Thank you 🙏🏼

This meditation was lovely to listen to, I was having a hard time recently and it helped me come back to myself and show myself the compassion I needed. 🫶