Welcome!
This is a guided self-compassion practice.
Together,
We'll explore meeting your emotions with kindness,
Noticing old stories you may be carrying,
And gently releasing what no longer serves you.
For an overview of this practice,
You can listen to my short talk,
Transforming Pain into Self-Love.
For this practice,
Bring to mind something you're struggling with,
Something uncomfortable or tender.
If you're new to self-compassion,
Choose something smaller,
Something manageable.
Avoid the most painful or triggering challenges for now.
Take a few quiet moments to connect with this situation,
Whether it's an internal struggle or a difficulty with someone else.
Now,
Once you have the situation in mind,
Settle into a comfortable position.
Allow yourself to arrive fully in this moment.
Bring your attention gently inward.
You can close your eyes if that feels okay,
Or soften your gaze and look down.
Let yourself begin here,
With curiosity and care.
Take a few slow,
Intentional breaths to ground.
Feel your body supported by the floor,
Chair,
Or whatever piece of furniture that's beneath you,
Noticing these points of contact.
Each time you exhale,
Invite your body to relax into this support.
Allow yourself to be held.
Now,
Bring to mind the situation that's challenging.
Recognize that you're having a hard time.
Notice how you feel.
You might name the emotions that arise.
Notice what's here.
Remember,
You're not the only one with challenges.
There are many others,
Just like you,
Going through difficulties.
And allow yourself to accept these emotions to be here.
You don't need to ignore the situation or push it away.
It can be here.
And you can invite yourself to meet it with gentle awareness,
Inviting in a sense of openness towards whatever is arising.
Begin to bring your attention to your physical body.
Where do you feel this emotion most strongly?
You can rest your awareness here,
Or notice it across different parts of your body.
Meet yourself with gentleness and curiosity,
Without judgment.
Notice the qualities of the sensations.
Maybe there is a speed,
Like fast or slow.
Is there a temperature,
Warm or cool?
Are the sensations pulsating,
Tingling,
Vibrating?
Are they sharp or soft?
Do they feel tight and tense,
Open and spacious?
Simply noticing,
No judgment.
Maybe the sensations feel pleasant or unpleasant.
Or neutral,
Somewhere in between.
Nothing right or wrong.
Simply what is here.
And observe how these sensations shift and change over time.
Do they get slower or speed up?
Do they move from one place in your body to another?
Maybe they get more or less intense,
Or the temperature changes.
Or maybe they stay the same.
Simply noticing.
Now,
Begin to gently investigate the stories underneath the emotion.
What might you be believing about yourself in this moment?
What are the stories you're telling yourself about yourself?
Some common stories are,
I'm unworthy of love.
Something is wrong with me.
I'm a failure.
I don't deserve happiness.
Notice what stories are coming up for you.
Try to be with them without judgment.
Noticing what stories are here.
Now bring your attention back to your body.
And similar to before,
Notice where you feel this story or stories the most.
Stay with your body for a moment.
And notice where you feel these stories the most.
And with kind curiosity,
Observe how these sensations feel in your body.
Notice how they may shift or change or stay the same.
Maybe placing a hand where you feel these stories the most.
Saying,
It's okay.
You can be here.
I'm here with you.
Now we're going to give space for the story or stories to transform.
To release.
It's just an invitation to let go what no longer serves you.
You might offer this story or stories some gratitude for supporting you on your journey.
And saying to them,
Thank you.
And I'm ready to let go.
I don't need you anymore.
You might breathe in the story and as you exhale,
Let it go.
You might imagine burning it.
Throwing it into the ocean.
You might touch the ground or feel the parts of your body touching the ground.
And invite the story to release into the earth.
You might imagine burying it there to be composted and grow into something new.
Invite yourself to release these stories in a way that feels most right for you.
And as you exhale,
Breathe here as you release with gratitude.
Making space for your story to transform.
Remembering that you don't have to hold on to it so tightly all the time.
There can be space here for something new.
Notice how you feel now.
No judgment,
No expectation.
Has anything shifted?
Simply observe.
What's here?
How is my body?
How is my heart?
And now you can offer yourself some kindness and care.
Some nourishment.
You deserve it.
You might place one or two hands on your heart and or your belly.
Applying some gentle pressure.
You might give yourself a gentle squeeze or hug.
Saying something like,
It's okay.
I love you.
I'm here.
I'm here.
Or maybe there's other soothing words you'd like to say to yourself right now.
You might imagine receiving a nourishing touch or words from someone you love,
A pet,
The earth,
The divine,
A spiritual figure.
Another being,
Known or unknown.
Perhaps you visualize yourself surrounded by loving light.
Choose something that feels most nourishing to you in this moment.
And stay here for a few moments.
Allowing yourself to fully experience this loving presence.
You can be with it.
And feel it.
Breathe with it.
If it feels pleasant,
You can appreciate it.
Notice this experience of nourishing yourself.
And when you're ready,
Take a few deep breaths and begin to slowly come out of the practice.
Notice the parts of your body making contact with the floor or chair.
The feeling of the air on your skin.
The sounds around you.
You can stretch or move your body in a way that feels good.
And if you haven't already,
As you open your eyes or look up,
Slowly take in your surroundings.
And as we close out our practice,
Just a gentle reminder that self-compassion is something to build over time.
Each time you practice with intention,
You strengthen your ability to meet yourself with care and gentleness in the moment.
Thank you for taking this time for yourself today and for offering yourself the kindness you deserve.
Take good care.
