Hi,
I'm Ryan.
Welcome to this practice of self-compassion.
Take a moment to know that you've given yourself a gift by showing up.
If at any point this feels overwhelming,
Remember you can pause,
Open your eyes,
And rejoin whenever you're ready.
So find a posture that feels helpful for you today.
Not the ideal posture,
But the helpful one.
Sitting tall,
Leaning back,
Lying down,
Or even standing.
Any posture is valid as long as it supports compassion and meets you where you are.
So notice that you're breathing.
You're alive.
That alone is a small miracle.
And if your mind is already comparing,
Judging,
Or planning,
That's okay.
We'll start exactly here.
With each breath,
Let yourself arrive more fully.
And if the noise of what came before is still here,
Let it simply be part of your arriving.
Now,
Imagine hearing a voice bigger than you and loving you unconditionally.
It might sound like someone you know,
Or a voice that you create that simply knows you well.
Let it say slowly,
I love you just as you are.
Even when you stumble or feel ashamed,
I still love you.
Even in your hardest moments,
I still hold you in love.
Even when you are angry at yourself,
You are still worthy of my care.
You deserve gentleness,
Comfort,
And kindness.
Notice if your body softens even a little as you hear these words touch you.
Perhaps the breath feels easier,
Or a bit of warmth rises in the chest.
And if you feel nothing or even resistance,
That too is welcome.
And sometimes,
Even in the presence of love,
Another part of you bursts out,
A wild,
Untamed energy that acts before you can stop it.
This part may make mistakes,
Say the wrong thing,
Or even hurt yourself or others.
Yet,
If you listen closely,
You may sense it rises out of protection.
It is saying,
I will not let you be hurt.
This is what I like to call the wolf child,
A fierce,
Clumsy kind of love,
But born out of love.
Notice how your body responds when you imagine this wolf child.
Perhaps there is tension,
Or heat,
Or restlessness.
Simply notice without pushing it away.
Now,
Let that same loving voice turn toward the wolf child and say,
You too belong.
Even this wild,
Protective part is worthy of care.
You were trying to keep me safe,
And I see that.
May I guide this fierce energy with wisdom.
May my wolf child grow into a guardian.
See if you can sense them both inside you,
The gentle softness and the fierce protection as two sides of the same heartbeat.
Both are love,
Both belong.
Now,
Coming back to the breath,
In and out.
Checking in gently.
Body,
Mind.
Emotions.
Where am I now?
And repeating once more,
Slowly.
May I be kind to myself.
Even the wild part belongs.
I am not alone.
Taking one steady,
Unhurried breath.
Thanking yourself for taking this time.
And when you're ready,
Gently returning and carrying this voice with you into the rest of your day.
And let's close this self-compassion practice with three rings of the bell.
