Hey,
I'm Cyrus.
Welcome to this meditation for cultivating self-compassion.
If you're often harsh,
Judgmental,
Or critical of yourself,
This is going to be a great one for you to really shift that energy in your life.
Start off by getting into a comfortable position,
Sitting upright in a chair or lying down,
And closing your eyes.
Take a deep,
Slow,
Powerful breath in through the nose and fill up your entire body with the breath.
Release it out through the mouth powerfully like you're the god of wind,
Blowing it out and releasing any tension.
Let's do that two more times,
Breathing even deeper in this time,
Through your nose,
Filling up the whole body,
Letting it go powerfully,
Slowly out through the mouth.
Awesome.
Last one,
Slowest one,
Deepest one.
Breathing in,
Filling up the entire body,
And letting it go super slow,
Effortlessly,
Decompressing and relaxing on the way out.
And now make any final physical adjustments to your position and commit to a consistent sense of stillness now in your physical body,
Other than the natural rise and fall of your chest and stomach with your breath as it comes and goes at its own pace now,
Naturally and effortlessly.
Notice the muscles around your eyes and let them relax and soften.
Let the tongue drop to the floor of your mouth and let your facial muscles and your jaw muscles relax now.
Keep your mind awake and alert as your body progressively relaxes as you notice the neck and shoulders and allow them to soften and drop.
Feel the back muscles melting into the support.
Notice the arms and hands and allow them to just chill and do nothing.
Feel your chest and stomach and let go of any tension you notice there.
Let the pelvic floor drop and relax into the support and notice the energy running up and down the legs and feet and allow the muscles to relax in the legs and feet.
Feel this relaxed flow of energy running up and down your entire body.
Don't think about it,
Just feel it.
And notice how it flows easily throughout the entire body with the breath.
And now let's let go of any blocks to self-compassion,
Patience,
And kindness so that we can create the maximum amount in the space that we've opened.
Start by being aware of any block to your self-compassion.
Notice any part of yourself that is normally hard on yourself,
Judgmental,
Critical.
Assume that part of you means well in its own way.
Try to be nonjudgmental towards it and just observe it for a moment.
Ask yourself,
What,
If any purpose has this judgmental,
Harsh,
Or critical part of myself been serving in my life?
And to create space from it,
Just for now,
Let's assume that you got that part of your inner voice from someone or somewhere else and just gently begin to detach from that.
And notice any feeling that it creates in your body.
If that feeling is momentarily uncomfortable,
That's okay.
As long as you feel safe to feel it,
Just give the sensations of that feeling a moment to be felt,
To have a voice,
To have space,
To be seen,
Felt,
And recognized.
Don't think about it.
Just allow yourself to feel what you feel.
Let go of any part of you that's trying to control the feeling and simply assume it's an old energy from a part of you that's perhaps not serving you anymore and allow it to wash through you like a wave.
Feel any emotions or tension that you've been carrying and just allow the energy and sensations of the emotion to move in whatever way that it does so it can begin to clear out.
Be willing to let go of any old narratives or fears that being hard on yourself is how you get better or how you get things done.
And instead,
As an experiment in this moment,
Be open to love and self-encouragement as all the motivation that you need.
And perhaps feeling safe to let go of this self-judgmental or critical part,
Just allow those energies and sensations to begin to lift,
Evaporate,
Flow out of your body.
Not thinking,
Just breathing and opening the floodgates for them to lift and disappear like a cloud in the light of the sun.
Let go of that energy and that part of yourself as much as you can and want to in this moment,
Handing it over to something greater than yourself and affirming that it's not serving you.
So you're releasing it now.
Feel that you are someone who you care about deeply and that you have a deep and unlimited,
Unconditional love,
Patience,
And compassion for yourself.
And feel yourself beaming and channeling the energies of those qualities straight into yourself now.
Not thinking,
But allowing yourself to receive those energies of unconditional love,
Patience,
And compassion,
Letting it flow through you with the breath abundantly.
And now affirm and recognize that you're doing the best you can and you have been doing the best you can at every step of your journey and that you will do the best you can going forward,
Affirming that and letting go of self-judgment for now.
Now take a moment to affirm anything else to yourself that you choose.
Perhaps it's safe to be compassionate to myself or I choose to be loving and patient with myself no matter what or whatever else that you want to affirm and feeling that deeply as you do.
And now take this opportunity to visualize and feel yourself being compassionate to yourself in the moments when you would normally judge or criticize yourself.
See and feel yourself practicing this like a new habit that you're integrating into your life,
Remembering to be patient with yourself as you integrate this new habit.
Even if you're not perfect with it,
That's okay.
Just aiming to be consistent.
And finally,
Visualize other people benefiting from this compassionate energy that you're cultivating.
Now that you've given more of that energy to yourself,
Imagine yourself as an overflowing well of compassionate,
Kind,
Loving energy and imagine yourself easily giving that same energy to others,
Seeing and feeling those good vibes flowing out of you and being mirrored back to you by others.
And now take a moment to simmer in and stabilize this mindset and feeling of deep self-compassion.
No need to think about anything in particular.
Just breathe,
Flow and steep yourself in that vibe effortlessly now for a few moments.
And if you feel like it serves you,
Take a moment now to commit to practicing being self-compassionate,
Patient with yourself,
Going forward consistently.
Feel free to repeat this track to cultivate this energy and habit more consistently if you think that might help.
When you feel ready,
At your own pace,
Open your eyes and move slowly,
Noticing any shift in your mindset and energy.
Please share this track with anyone you think it might benefit.
Thank you for taking this time for yourself and have an amazing day.
