Hi and welcome.
If you're somebody who's.
.
.
Inclined to habitually give yourself a hard time about things.
One of the things that can be most shocking sometimes is how quickly that can escalate or spiral in your mind.
And it's at moments like that that it can be helpful to do quite an assertive intervention of self-care and self-compassion.
So let's just start with the body and perhaps taking a moment or two to make yourself a little bit more comfortable than you are right now.
As best you can,
Just making any adjustments in this moment.
So that the body can be just a little more comfortable.
And now if it feels okay.
Inviting your awareness to come to your breath.
And without feeling like you have to make any kind of major change,
Perhaps inviting.
Something that's a little slower.
Perhaps the in-breath dropping down into the belly.
You might even like to rest a hand on your belly.
As the breath comes in.
And goes out.
You might even like to allow your awareness to rest in that breath.
For two or three in-breaths.
And perhaps inviting a longer exhale each time,
Even if it's just a little.
Inviting the body to soften.
And there are various phrases that we can offer ourselves in our minds.
Something that is not about self-criticism or self-punishment.
So perhaps just listening to my voice as I offer these few phrases and see if there's anything that begins to resonate with you.
You may even like to repeat them in your own mind after you hear me say them.
May I know my own worth.
May I know my own worth.
May I know my own worth.
May I know my own goodness.
May I know my own goodness.
May I know my own fundamental goodness.
May I know my own worth.
May I know my own worth.
And simply noticing what happens in the body.
In your nervous system.
As you allow these phrases to be held in your mind.
May I know my own worth.
May I know my own goodness.
And you can repeat these phrases over and over as often as you wish.
Knowing that as you do so,
You're creating the possibility for new neural pathways in the brain.
And new habit patterns of thought.
Of knowing your own value as a human being.
Doing your best in this world.
May I know my own fundamental worth and goodness.
And whenever you find yourself falling into that pattern of self-criticism,
Self-judgment,
Self-blame,
You may like to remind yourself that you can turn the mind towards a different kind of attitude to yourself.
And bring some real compassion.
To your experience.
So may you know your own worth.
And an intention of genuine self-compassion.
And I wish you well.
