Welcome,
Beautiful soul.
Today,
I will guide you through a self-compassion journey.
At this time,
Find a comfortable position,
Whether that is sitting down,
Feet connected or lying down.
Whichever resonates with you.
You can close your eyes if that feels safe.
Or you can have a soft gaze.
I invite you to place one or both hands gently over your heart space.
Let's take a slow,
Deep,
Intentional breath.
And through your nose.
And release it through your mouth.
Again,
Inhale deeply.
And exhale fully.
Today,
I will guide you with a 4A breath.
Where you will inhale for 4 counts and exhale for 8 counts And we will focus on bringing in that love,
That light and that energy into your heart space So let's inhale for 2,
3,
4.
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4.
Exhale 2,
3,
4.
5,
6,
7,
8.
Beautiful work.
Continue to go at a pace that is right for you.
Imagine.
You have roots growing out of the bottom of your feet.
These roots grow deep into the earth.
They help you feel secure and firm.
They help you feel grounded and stable.
These roots connect you to the love.
That Mother Earth has for you.
She is nurturing you just as you nurture her.
Inhale 2 3 4 Exhale 2 3 4 5 6 7 8 as you continue to focus on your breath.
Bring to mind a dear friend.
A child or even a loved one who is struggling.
And as you see this person.
Imagine how you would comfort them.
What words would you say?
How would your voice sound?
What energy would you bring?
To this individual.
What actions would you take?
Now,
I invite you to turn that same compassion toward yourself.
See yourself in a mirror.
See yourself comforting.
Your being.
Comfort yourself with words of encouragement.
With words of compassion and love and grace.
.
.
Notice how you sound as you are speaking to yourself.
Notice the energy that you are bringing to this moment.
Notice any actions that are taking place.
Or whether that's a gentle hug.
Or perhaps a kiss on the cheek.
Inhale 2,
3,
4.
Exhale 2,
3,
4,
5,
6,
7,
8.
8.
Beautiful work as you continue on this self-compassion journey.
I invite you to repeat silently.
Or you may speak the words aloud if you'd like.
I'm allowed to be human.
I am safe to be me.
I am not my shame.
Continue to breathe deeply,
Letting each phrase land in your heart.
Inhale 2,
3,
4 Exhale 2,
3,
4,
5,
6,
7,
8 Now imagine sending love and warmth.
Into the places where shame has lived in your body maybe it's in your chest in your stomach.
In your neck and shoulders.
With each inhale,
Invite compassion in.
And with each exhale.
.
.
Let the compassion settle.
Say to yourself,
I am worthy of compassion always.
Take one final deep breath in.
.
.
Hold it.
And exhale with a sigh.
However that sound wants to come out Release it.
Let it go.
You can begin to return to your normal breath.
Slowly… Acclimating your body back to the present moment.
To the space that you are in.
Awakening your body by wiggling your fingers and your toes.
Stretching.
Gentle movement.
And when you're ready,
Slowly open your eyes.
And begin to bring your awareness back to the room.
Welcome home.
