Welcome to this self-compassion exercise.
Today we're going to be offering your heart some love.
Some words that maybe you need to hear to find some softening.
So to start,
Find a comfortable position.
You can be seated upright or laying down.
It doesn't matter as long as your body feels restful.
And next you can start to gently lower your eyes or maybe closing them completely if that feels comfortable for you.
Taking a deep breath in and gently exhaling it out.
Take a couple more deep breaths just like that.
Signaling to your nervous system that it's time to relax and that you are safe here.
Maybe even slowing down the breath ever so slightly.
Deepening the inhale and lengthening the exhale.
Now I'd like you to bring to mind a situation in your life that is causing you some stress.
Maybe a challenge that you're facing.
Maybe this particular situation is bringing up some self-judgment.
Maybe there's some shame or some shoulds that are present.
Some judgment about how you're responding to this situation.
And I would like you to bring your hands to your heart.
Start to focus on breathing into this space of your heart.
And as you do that offering some kind words to yourself.
Making space for the pain that this situation is causing you.
Acknowledging that this is a moment of suffering and it won't last forever.
And maybe reminding yourself that you're not alone in feeling this way.
We all struggle at certain points in our lives and we always have a choice of how we want to meet those struggles.
Can we approach this situation with loving kindness for ourselves?
Acknowledging that we are doing the best that we can in that moment.
As you feel into this heart space maybe offering yourself some words of kindness.
What does your heart need to hear today?
Maybe something like,
May I accept myself as I am.
May I forgive myself.
May I be strong.
May I be patient.
May I be kind.
May I be kind.
May I be kind.
And just sitting here for a moment with how it feels to offer that loving kindness to yourself.
To give yourself the same compassion that you so easily give to others.
Taking another deep breath into your heart space.
And exhaling it out.
Letting go of frustrations.
Letting go of judgments.
Letting go of expectations.
And allowing yourself to be here now exactly as you are.
Your perfectly beautiful,
Whole,
Loving self.
And when you feel ready,
Starting to consider fluttering the eyes open.
Coming back into the space around you.
And maybe reaching for something that feels comforting to you.
A cozy blanket or a cup of tea.
Maybe taking a moment to write some notes in your journal.
Whatever feels nourishing to you.
But just taking a few more moments to be with yourself in a loving way.
