Step 5: The Compassionate Self
by Sadie Barr
A meditation to help you cultivate an attitude of friendlines towards yourself.
Transcript
My name is Sadie and I'm a yogi in recovery.
Step five concerns itself with courage and connection.
Sharing the deepest darkest parts of yourself is a sacred yet often painful event.
So it's vital that at this point you really cultivate a friendly attitude towards yourself.
The word ahimsa is a yogic term that means non-violence,
Not causing pain to any living being including yourself.
It's one of the precepts for living life on the eight-limbed path of yoga.
We have spent so much time degrading,
Hating,
Even abusing ourselves.
So if there's one practice that I would have you do each day,
This would be it.
This is a self compassion meditation.
So please find a comfortable seat.
Get as comfortable as you can even if you want to lay down.
You can even do this in bed as soon as you wake up.
It's a great way to start the day off.
Once you find a comfortable spot,
Begin to settle in.
Settle into the stillness,
To the silence,
And notice what it feels like.
Notice any reactions,
Storylines,
Opinions that you have to being still.
Sometimes being friendly towards ourselves is very unfamiliar territory.
So if this feels awkward,
Don't worry.
You're not alone,
But repeat the words anyway,
Even if you don't mean them.
This meditation will have four lines,
So I'll say the first line and then you'll repeat.
I'll say the second and then you repeat so on and so forth.
So are you ready?
Okay.
May I be happy?
May I be free?
May I feel safe?
May I feel loved?
May I be happy?
May I be free?
May I feel safe?
May I feel loved?
May I be happy?
May I be free?
May I feel safe?
May I feel loved?
May I be happy?
May I be free?
May I feel safe?
May I feel loved?
Continue to repeat the whole mantra or parts of it to yourself over and over,
Letting every word really sink in.
If your mind starts to wander,
That's okay.
Gently as you're it back to the words.
Now turn the corners of your mouth slightly upwards into a smile.
Relax your eyebrows.
Imagine the corners of your heart,
Your stomach,
Your kidneys,
Pulling gently upward towards the sky in the shape of a smile,
Your whole body lifting,
Reaching towards the sky.
And repeat the mantra.
May I be happy?
May I be free?
May I feel safe?
May I feel loved?
Several more times.
Do this with the smile on your face.
Keep the smile and bring your hand over the center of your sternum,
Right over top of your heart center.
May I be happy?
May I be free?
May I feel safe?
May I feel loved?
Release your hand off of your heart.
Bring the biggest smile to your face that you can.
May I be happy?
Stretch your arms up towards the sky.
Look up between your hands.
May I be free?
Wrap your arms around yourself.
Give yourself a hug.
May I feel safe?
And finally,
Both hands over the heart center.
May I feel loved?
Relax your hands in your lap or by your sides.
Thank you for your courage in taking this journey with me.
Thank you for taking the time to take care of yourself.
The ripple effect is vast.
Namaste.
4.7 (841)
Recent Reviews
Vicky
August 20, 2024
Just about to listen to someone's step 5 today and I've sent this to her. So important to feel safe before we take this important step. Thank you Sadie xx
Lori
November 16, 2023
I just love your meditations. I share them with friends. Sober since 10.30.20 with your help!
Meditator
May 7, 2022
Heartfelt, effective self-compassion *practice.* Thank you for leading me with kindness outside of my head and into my body.
Cindy
April 14, 2022
Powerful. Sadie has a lovely gentle voice that I will take into my day. Thank you!
Oliver
December 2, 2020
I love all the aspects of this meditation. The simple LovingKindness phrases, the smiling and the gestures. You will definitely come out of this one at a higher level than when you started.
Celticbuddha
September 29, 2020
One of the most beautiful meditations i have ever done. Thank you Sadie
Beth
May 31, 2020
beautiful meditation
Dave
February 5, 2020
Thanks a lot! 🙏😊
Lorraine
February 4, 2020
Wow I love this thank you so much I love this. May I’ve happy May I’ve free may I feel safe may I feel love ❤️ I
Christina
January 12, 2020
🙏🏼🙏🏼🙏🏼beautiful- thanks 💕
Marybeth
May 6, 2019
Just what Goddess ordered. Namaste.
Sara
February 25, 2019
This was just so lovely, peaceful and such a healing approach to the 5th step.
susando
February 24, 2019
Great to do at home alone
Dede
February 2, 2019
Lovely affirmations and visualizations. Thank you. 💕🕉
Frank
November 15, 2018
Beautiful mantra and meditation ❤️ thank you 🤗
Evelyn
October 31, 2018
You’ve sent ripples of goodness throughout the world with your giving us this meditation. Thank you very much. 🌸🌺
Cindy
September 17, 2018
Loved this I am not in recovery but have an alcoholic son and I have been through the program and have put sugar in place of alcohol and it has really helped my process. So thank you for this meditation I loved. Blessings to you beautiful goddess!
Jessica
April 11, 2018
Very easy to follow, voice puts me at ease to be gentle and loving to myself. Thank you
Manny
March 2, 2018
Short but energizing & positive way to start your day.
Casey
March 1, 2018
Amazing! Thank you.