Welcome to this guided meditation for practicing self-compassion.
As usual,
You want to start by getting really comfortable,
Either sitting or lying down.
Close your eyes and take a deep breath in through your nose.
Feel your body filling with fresh air,
And hold that breath for a moment and then gently exhale through your mouth.
With each inhale and exhale,
Be intentional about letting go of any stress.
Let's take just a moment to continue breathing slowly and deeply,
Allowing each breath to bring you more deeply into a sense of abiding calm.
We're just making space in this beautiful body for relaxation and peace.
Let's get centered.
Picture a warm,
Soothing light surrounding you.
You can choose your own color for that light,
Radiant light.
This light feels gentle and kind,
It wraps you in a loving embrace.
With each inhale,
Imagine this light growing warmer and more comforting.
With each exhale,
Feel this comforting light spreading through your body,
Connecting with every part of you,
Bringing care and warmth.
Let this light create a cozy,
Safe place where you can just be yourself.
Now,
Think about a time when you felt self-critical,
Or like you were not enough,
Or maybe you felt like you were too much.
Notice what feelings come up,
Where do you feel them in your body?
Whatever it is you're feeling,
It's okay to feel this way.
Everyone has these moments.
That's the beauty of being human,
You can know that any experience you have,
Someone else out there has already had it,
And there are probably thousands of people feeling exactly the way you feel right now in this moment.
Just observe your own feelings with kindness,
Knowing that they are part of the shared human experience.
Give yourself permission to feel your emotions without judgment,
It's really okay to feel them.
Remember,
These motions are just waves,
And you are the entire ocean,
You can handle them.
Imagine having a dear friend who is going through a similar challenge,
Feeling the same way you are right now.
How would you comfort them?
What would you say?
Would you say,
I know you're going to be okay,
It's okay that you feel this way,
You're doing your best and right now,
That's enough.
Now turn that same warmth towards yourself,
Speak to yourself gently saying,
I'm here for you,
It's okay that you're not perfect,
You still deserve kindness and care.
Let these words flow through you,
Offering yourself the same love and support you would give to a close friend.
We always have to practice this way,
Don't we?
It's a familiar practice,
Speaking to yourself as though you were someone that you loved.
Now let's see if we can embrace those imperfections.
Visualize yourself being hugged by a warm loving presence.
This embrace represents acceptance and unconditional love.
Imagine yourself surrounded by this comforting embrace,
Feeling so much love and acceptance flowing into you.
Understand that your imperfections are simply part of being human.
What if you were to allow this glowing light around you,
This embrace of unconditional support and love,
Help you let go of self-judgment?
What would it feel like?
Just imagine this.
You can imagine it like,
What would it be like?
To welcome yourself just as you are,
With all your unique qualities.
How would you treat yourself?
What would you like about yourself?
What quirks and eccentricities would you secretly enjoy,
Or maybe even proudly enjoy about yourself?
Let's repeat some affirmations softly to yourself.
Use your most loving,
Tender,
Sweet voice.
Repeat after me.
I am worthy of love and kindness,
Just as I am.
I am worthy of love and kindness,
Just as I am.
I accept myself with all my strengths and my imperfections.
I accept myself with all my strengths and my imperfections.
I am doing my best.
I'll do better on another day,
But for right now,
This is enough.
I am doing my best.
I'll do better on another day,
But for right now,
This is enough.
Feel those words,
Really feel the meaning of these words.
Let them absorb into your heart and your mind,
Inviting a sense of inner peace and warmth.
If it doesn't feel natural,
Or you don't believe it,
Just imagine what it would be like if you did believe it.
Imagine what it would be like if you did feel it.
In this way,
You're rehearsing,
Making yourself ready for the moment when you do believe.
Let these affirmations be a gentle reminder that you deserve to treat yourself with love and compassion.
Take a few more deep breaths,
Breathing deeply in,
With a loud sighing exhale,
I'm told that that loud sighing exhale releases endorphins in the brain,
Helping you create a sense of peace and calm,
So let's do it again.
Take a deep breath in,
And a loud sighing exhale,
Summon a feeling of gratitude for this time that you have spent nurturing yourself,
Look at you,
You stopped everything else you were doing to take a moment to just take care of yourself.
Let's bring your awareness back to your surroundings,
Gently wiggle your fingers and toes,
And when you're ready,
Open your eyes.
My hope for you is that you carry this sense of self-compassion with you throughout your day,
Remember,
You are deserving of love and care,
Always.
