This self-appreciation practice is from the work of Kristin Neff and Chris Germer,
The co-founders of the Mindful Self-Compassion programme.
With this practice,
We can add to our wellbeing by beginning to incline the mind towards the positive.
Before we begin,
Acknowledging that appreciating ourselves can sometimes feel challenging.
When we receive a compliment,
It can often feel awkward or isolating,
Recognising that this is completely normal because we want to see ourselves as equals rather than above others.
However,
Over time we can learn to appreciate ourselves not because we are better than others,
But because we are human,
And all human beings have the capacity for good.
With this practice,
We can also connect with all those who have helped us develop a positive quality,
And it is a wonderful opportunity for us to send our gratitude to them.
So to begin,
Finding a comfortable position,
Whether it's sitting in a chair or on cushions,
Maybe even lying down.
Finding a position that allows your body to rest.
And when you're ready,
Perhaps closing your eyes or casting a soft gaze in front of you.
Beginning to bring presence into the body.
Noticing the points of contact between the body and the chair or cushions.
Having the connection between the feet and the ground.
Noticing the support of the earth beneath the body.
And perhaps taking in a few deep embodied breaths.
Having a sense of settling with each out-breath.
And now,
Thinking of one or two things that you appreciate about yourself.
Taking time to look deeply.
Remember,
You're not saying that you always show this quality,
Or that you're better than others.
But acknowledging that as a human,
You have good qualities that appear from time to time.
Taking a moment now to think about one or two things that you appreciate about yourself.
And if it feels challenging,
Imagining which good qualities a dear friend might describe you as having.
And now,
Focusing on one quality in particular.
Whichever one feels most alive to you right now.
And beginning to feel into this quality.
Perhaps bringing to mind a situation where you showed this quality.
Maybe running through this situation in your mind and beginning to get a sense of this quality.
And also beginning to feel into it with your body.
Noticing if there are any sensations or feelings arising in the body.
And allowing them to be there.
And now,
Consider if there are people who have helped you develop this quality.
Perhaps they are friends,
Family members,
Maybe even a mentor or a teacher.
Taking a moment to recognise who has helped you.
Perhaps bringing up an image of them in your mind's eye.
Having a sense of their presence as you see them standing clearly in front of you.
And taking a moment now to send them some of your appreciation and gratitude.
Giving them your thanks for helping you in this way.
When we honour ourselves,
We also honour all those who have helped nurture us.
Taking a moment to express your gratitude silently in your mind.
After you have sent your thanks,
Maybe bidding a kind farewell and allowing this image to gently fade away into the background.
Coming into the body.
Maybe allowing yourself to inhabit your body a little bit more fully.
And noticing if there are any pleasant sensations or feelings in the body.
Giving them plenty of space to be there.
To grow.
And for these last few moments,
Allowing yourself to savour these feelings.
To savour feeling good about yourself.
And for these last few moments,
Allowing yourself to savour feeling good about yourself.
