This relaxing practice will help you unwind and be on your own side and will take about 10 minutes.
You can start by laying down or sitting on the floor in a chair,
Just getting comfortable,
Softening your gaze or gently closing your eyes,
Finding a position that feels supportive for you.
Feeling your body where it makes contact with the support beneath you and settling in.
And just noticing your breathing as you inhale and then exhale.
Feeling the breath moving through your body.
Your chest gradually expanding as you inhale and then gently relaxing as you exhale.
And then allowing yourself a luxurious inhale and exhale.
Just taking as much time as you want for the breath,
Inhaling and exhaling at a pace that feels comfortable for you.
And then placing your hand gently on your heart as you start to cultivate feelings of warmth and self-compassion.
And thinking of something you're struggling with right now or something you're beating yourself up about.
And we'll start with noticing.
Noticing how does it feel in your body?
Do you notice any tightness or tension when you think of this difficulty or self-criticism?
Getting really curious,
How does it show up in your body?
The self-judgment.
Is it tight or gripping?
Pokey or hot?
Solid or tingling?
Just start to notice how the discomfort feels without trying to change it.
And now just recognizing,
This is difficult.
Ouch!
It's hard to be present with what's uncomfortable.
You can say,
Ouch,
This is painful or yeah,
This is hard for me right now.
Whatever words resonate with you,
As you acknowledge the pain caused by self-criticism.
Acknowledging our discomfort and pain is the first step towards recognizing that you're deserving of your compassion and care.
Compassion flows naturally towards pain and suffering.
So spotting the discomfort is where you want to begin.
And next we'll connect with the deep truth and wisdom.
Everyone feels this way sometimes.
This is a part of what it means to be human.
We all experience emotional pain from time to time.
And it doesn't matter if the pain is self-inflicted through criticism.
When discomfort is present in the body,
It's hard.
And if you're starting to get more self-critical by blaming yourself for feeling this way,
Please remember that feelings are not your fault.
Feelings just happen.
You're not alone in this.
Everyone who has ever been self-critical has felt this way before.
And now we'll practice self-kindness and bring gentleness towards ourselves,
Just like you would a good friend who's having a hard time.
We don't need to finish our to-do list or achieve a certain level of success.
Or have a tidy home in order to be worthy of self-compassion.
There is nothing needed to be deserving of your compassion and support.
You deserve warm-hearted compassion just for being a living,
Breathing human being.
Think about what you might say to comfort a friend who's having a hard time.
And then speak those words to yourself.
Things like,
I'm sorry you're feeling this way,
But I'm here for you.
I believe in you.
You're doing a great job.
You're so much stronger than you realize.
It's okay to take care of yourself.
You deserve everything you wish for and more.
And anything else that comes to mind,
Just speaking to yourself like you would a dear friend.
And then just repeating these phrases of self-compassion.
Repeating them silently to yourself.
I'm having a hard time right now.
Everyone feels this way sometimes.
I'm not alone in this experience.
May I be kind to myself in this moment.
May I give myself the compassion I need.
Really accepting this compassion and care for yourself.
Feeling this energy flow through your entire being.
Now allow your eyes to gently open.
