Settle into a comfortable position and gently close your eyes.
Take a slow breath in.
And a long breath out.
Let this moment be just for you.
Take two more easy breaths in.
Releasing any need to perform or get this right.
There is nothing to achieve here.
Bring to mind something you've been carrying lately.
A worry.
A mistake.
A place where you've been hard on yourself.
You don't need to analyze it.
Simply acknowledge it.
Hold it in your mind.
Place one or both hands over your heart and feel the gentle warmth and pressure of your own touch.
Your nervous system recognizes this contact.
Let yourself receive it.
Silently say to yourself,
This is a moment of difficulty.
This is hard now.
You're not traumatizing.
You're not complaining.
You're simply telling the truth.
Now gently remind yourself of your humanity.
Struggle is not a personal failure.
Every person you have ever known has felt inadequate,
Overwhelmed,
Or not enough at some point.
Suffering is a part of being human.
Not a sign that something has gone wrong for you.
Silently offer yourself this reminder.
I am not alone in this.
Other people feel this way too.
Let that land.
Hold it in your heart.
You are a part of a vast,
Imperfect,
Tender human family.
Now ask yourself quietly,
What do I need to hear right now?
Perhaps it's reassurance.
Perhaps it's permission to rest.
Perhaps it's simply a reminder you're doing okay.
Repeat these phrases softly,
Pausing between each of them.
Allowing it to settle in.
May I be kind to myself.
May I give myself the compassion I need.
May I accept myself as I am in this moment.
May I be at peace.
If the words feel hollow at first,
That's okay,
That's normal.
Simply stay with the intention behind them.
You are practicing a new way of relating to yourself.
And like any skill,
It deepens with repetition.
Repeat one final time,
Slowly.
May I be kind to myself.
May I accept myself as I am.
May I be at peace.
Take one full breath in,
Drawing in warmth and gentleness.
And breathe out anything you've been holding against yourself.
Anything that's not in line with self-compassion.
Rest your hands back.
On your lap.
And when you're ready.
Open your eyes.
And see if you can carry even a small thread of this kindness into the next hour of your life.
You deserve the same compassion you would offer anyone you love.
Remind yourself of that.
And take care.
