Welcome to this meditation of giving yourself compassion Make sure you're in a comfortable position and settle into your posture Notice how your body feels The sensation of your feet touching the floor Your bottom touching the cushion The weight of your arms and your head Be in your body right here right now Then allow your attention to move outward to sounds What sounds are arising right now Are there noises outside your window?
A fan blowing?
What sounds do you hear?
Now focus on your breathing,
The sense of inhaling and exhaling How do you feel the breath most strongly at your nostrils?
Or perhaps that your chest rises and falls?
Take a few moments just to rest with your breath Simple and easy Notice the peacefulness of being quiet with resting as you just gently breathe Now get in touch with how much suffering is caused by your self judgement Or fears not being good enough Some of our greatest suffering is caused by our own hands But I believe that somehow we should be perfect Take your hand or your both hands if you prefer and place it gently over your heart Feel how your hands touch your body And breathe in and out So what we will do now is repeat some phrases,
Loving phrases to yourself Designed to help you feel compassion So repeat the phrases silently May I be safe May I be kind to myself May I accept myself as I am We all make mistakes,
We all fail This is the human experience and that's okay I am safe I am kind to myself And I accept myself as I am Feel the warmth of your hand on your heart Gently breathe in and out Repeat one more time After me May I be safe May I be kind to myself May I accept myself as I am Feel the warmth of your hand on your heart Repeat I am safe I am kind to myself And I accept myself as I am I am human I can make mistakes And I can fall or fail And that's okay I love myself as I am I love myself as I am I'm worthy I'm worthy like everyone in this world is worthy Take a deep breath in And out One more time,
Deep breath in And deep breath out Thank you so much for joining this meditation today I hope you feel more compassion to yourself And remember You are safe You are worthy
