This quiet guided meditation will help you to allow yourself compassion,
Especially those who feel they do not deserve it,
Or that they need to do something perfectly for others to love and accept them.
These thoughts can extend to meditation,
Some may feel that they cannot do it properly or get it right,
But the intention within a thought is very important.
If you intend to be present in the moment,
You are offering yourself that time,
Those moments of being,
So don't worry if you become distracted or fall asleep.
We will also all have days when it's very difficult to be kind to ourselves,
Which is why intention is so important in self compassion meditation.
Even when self kindness does not come easily or naturally,
The intention gives us a firm foundation.
This practice can be used on its own or before another meditation.
To begin,
Sit or lay down,
Make yourself as comfortable as you can and close your eyes.
Take a long,
Slow,
Deep breath in through your nose and allow your body to release and exhale through your mouth.
Take another breath in and exhale and this time see if you can sense any resistance in your body.
There are many reasons you may feel this,
So do not worry about it.
Just take another breath as if you were breathing all the way into your body,
Into your heart and stomach,
Down to your legs.
Begin to breathe yourself into your safe place.
This can be a memory of safety or a place you imagine exists or something you hope for.
It may be beside the ocean with the gentle sound of waves rolling in,
A house overlooking a serene lake,
A cosy cottage with snow falling outside as candles softly glow.
It can be anything,
Anyone or anywhere.
Now gently place one hand on your heart and the other hand on your stomach.
Think of what would it feel like for you if you were to hold yourself with more compassion.
Notice your body's response.
There is no right way of experiencing this.
Just explore how you feel when you open yourself up to greater self compassion.
Now imagine how it would feel for you to receive kindness right now.
And now imagine what receiving compassion would sound like.
It might be a phrase,
One word or a sound that feels compassionate and kind to you.
It is fine if you cannot feel or imagine anything or if self compassion feels difficult for you to access.
This meditation is simply introducing the idea to your mind.
To strengthen your intention for being here for yourself,
Say the following phrase aloud or in your mind.
May I be kind to myself.
May I be gentle with myself.
May I be compassionate to myself.
Now just feel the rise and fall of your chest and stomach under your hand and think of what the sensation of compassion would feel like to you.
Perhaps it could be a feeling of warmth after coldness,
A gentle touch offering comfort,
A hug from a loved one.
See if you can allow your body to feel the physical experience of compassion and what it would feel like to receive this care.
If you like,
Give yourself a hug now,
Or stroke your own cheek or hand,
Or imagine kindness flowing in with every breath you take.
Now notice if there has been an opening within you to self compassion,
However small or large it might be.
If you do not feel it,
Don't be concerned.
Self compassion can be a challenge to us,
Especially if we have ever felt we need to earn it,
Rather than be given it.
But simply by being here within this meditation,
You have planted the intention in heart and mind and it will grow.
The more you come back to this meditation and practice the intention,
The more you will be able to accept giving yourself compassion.
You can do this in your daily life too,
By pausing to offer yourself something.
It can be something as small as stopping to make a hot or cold drink,
Or sitting down for a rest because you need and deserve it.
You can also practice it by checking that your self talk is compassionate.
If you find yourself mocking yourself,
Or using negative words,
Stop and replace them.
Say to yourself,
I deserve kindness.
I deserve compassion.
I deserve care.
I deserve love.
For now,
Just breathe and thank yourself for this intentional practice.
Take yourself again into that safe place within your mind.
A place that looks after you,
That comforts you,
Where you feel completely at peace.
Say to yourself,
May I be blessed with kindness.
May I be blessed with compassion.
May I be blessed with peace of mind,
Body and spirit.
All these things will come to me.
And now,
Just rest within the knowledge that you are opening your heart and mind to loving yourself more and more,
Each day.
