In this practice,
We will focus on building the habit of self-compassion.
Start in a comfortable position,
Either sitting or lying down.
Just take a minute to arrive and to connect to your body.
Notice where your body touches the surface below you.
Notice how you feel.
Is there any tension or sensations in your body?
Take a deep breath in,
And on the exhale let go of anything that is not going to serve you today.
Take another inhale,
And exhale,
Relaxing and letting go of any stress or tension you may feel.
Another nice deep breath in,
Right down into your belly,
Letting out a sigh as you exhale.
Take a few more breaths here.
Thank yourself for taking the time to do this self-care practice today.
Commit to being kind and passionate and caring to yourself.
To be accepting and non-judgmental of yourself and your body.
To quieten your inner critic and disconnect from your thoughts.
And to continue to bring yourself back to the present moment.
Self-compassion is treating yourself like you would a friend.
It can be easy to be compassionate and kind to others,
But it is so easy to be judgmental and critical of ourselves.
We might not feel worthy enough,
Attractive enough,
Or successful enough.
Some of our greatest suffering is caused by our own thoughts.
We think we need to be perfect,
And sometimes are so harsh on ourselves.
But rather than beat ourselves up about our shortcomings,
It is much more effective to practice self-compassion to build ourselves up.
When you notice yourself being self-critical or hard on yourself,
Stop and notice what you are doing.
Remind yourself that no one is perfect.
We are all inadequate in some way and make mistakes.
So when you are struggling,
Imagine a good friend was going through the same thing.
And then treat yourself like you would that friend.
Be compassionate and caring towards yourself.
Let's practice some self-compassion now.
Place your hands over your heart in a loving way.
Repeat these phrases to yourself and have compassion for being an imperfect being.
May I love and accept myself as I am.
May I be kind and compassionate to myself.
May I know I am worthy.
May I accept that it is okay not to be perfect.
May I find peace and contentment in the moment.
Repeat these phrases again silently and let them resonate within you.
Offer yourself kindness,
Compassion and acceptance.
Remember that everyone is in a similar situation and feels inadequate in some way.
This is a normal human condition.
It is something we all share.
Remembering that everyone struggles in the same way.
Direct the phrases towards them.
May we all love and accept ourselves as we are.
May we all be kind and compassionate to ourselves.
May we all know that we are worthy.
May we all accept that it is okay not to be perfect.
May we all find peace and contentment in the moment.
The next time you are struggling,
You can practice being compassionate and repeat some similar phrases to yourself.
Next you will start to do some cardio movements.
This can be done dancing or doing an exercise program.
Remember to continue to have self compassion for yourself during this time.
Don't be critical or judging of yourself.
Find enjoyment in moving your body and do it because you care about yourself and you want to feel good,
Not because you want to change yourself.
Start to move your body to the music in a way that feels good to you.
I'm feeling like sunshine,
Like springtime,
Like something's in the water and I'm taking a deep dive.
I'm feeling so weightless,
Like I'm gonna make it.
And nothing in the universe can take this.
I can see it clearly now,
Nothing gonna bring me down.
I got my head held high,
I'm on my way.
And I'm following the signs to my happy place.
I'm walking in the light of a brand new day.
And I'm right where I belong in my happy place.
I'm feeling like freedom,
Like a room with no ceiling.
Easy breezy dancing for no reason.
Stepping up and stepping out,
Nothing gonna bring me down.
I got my head held high,
I'm on my way.
And I'm following the signs to my happy place.
I'm walking in the light of a brand new day.
And I'm right where I belong in my happy place.
To my happy place.
I got my head held high,
I'm on my way.
And I'm following the signs to my happy place.
I'm walking in the light of a brand new day.
And I'm right where I belong in my happy place.
Let go of your inhibitions and don't worry about what you look like.
Just let loose.
Try and have some fun.
Feeling,
Can you feel it?
Turn it up until they are here to be.
Spotlight,
This is our night.
Let the rhythm take a hold of your feet.
Tonight we're gonna dance.
Like you've never seen before.
Get crazy,
Make them want some more.
Tonight we're gonna dance.
Woo!
Leave it all on the floor.
It's what we are living for.
Tonight we're gonna dance.
Own it,
It's your moment.
Unforgettable,
This electric feel.
Golden,
This emotion.
Baby,
It's a high nobody can steal.
Tonight we're gonna dance.
Woo!
Like you've never seen before.
Get crazy,
Make them want some more.
Tonight we're gonna dance.
Woo!
Leave it all on the floor.
It's what we are living for.
Tonight we're gonna get up on your feet.
Get down on the floor.
Come on dance with me.
And move,
Dear kid,
No more.
Get up on your feet.
Get down on the floor.
Come on dance with me.
And move,
Dear kid,
No more.
Tonight we're gonna dance.
Woo!
Like you've never seen before.
Get crazy,
Make them want some more.
Tonight we're gonna dance.
Woo!
Leave it all on the floor.
It's what we are living for.
Tonight we're gonna dance.
Listen to the music and connect to it.
Close your eyes.
And just move your body.
Woo!
Baby,
It's my imagination.
Maybe I'm just a little high on the summer vibe.
I'm smaller and wider than the ocean.
I'm dreaming big as the sky.
Throw away all your umbrellas.
Cause I'm chased the clouds away.
No,
No,
Nothing's gonna fade on this parade today.
Woo!
I feel it and I love it.
Woo!
Like every day is sunny.
Woo!
Turning up to a hundred.
Woo!
And it just gets better.
Woo!
Oh,
Oh.
And it just gets better.
Woo!
Oh,
Oh.
And it just gets better.
I'm so much buzzin' like it's coffee.
I'm lying,
Can't nobody touch me.
I've got a soundtrack in my head.
Don't need no radio.
Radio.
No,
No,
No,
No,
No.
Throw away all your umbrellas.
Cause I'm chased the clouds away.
No,
No,
Nothing's gonna fade on this parade today.
Woo!
I feel it and I love it.
Woo!
Like every day is sunny.
Woo!
Turning up to a hundred.
Woo!
And it just gets better.
Woo!
Oh,
Oh.
And it just gets better.
Woo!
Oh,
Oh.
And it just gets better.
Woo!
And it just gets better.
Woo!
And it just gets better.
Woo!
I feel it and I love it.
Woo!
Like every day is sunny.
Woo!
Turning up to a hundred.
Woo!
And it just gets better.
Woo!
I feel it and I love it.
Woo!
Like every day is sunny.
Woo!
Turning up to a hundred.
Woo!
And it just gets better.
Woo!
Oh,
Oh.
And it just gets better.
Woo!
Oh,
Oh.
Oh,
Oh.
And it just gets better.
You will now do a breathing meditation to help relax you.
Start by connecting to your natural breath.
Notice the air coming in and out of your nose.
You may notice your belly or chest rising and falling.
Put one hand on your belly and one hand on your heart area.
Inhale deep into your belly,
Trying to make the hand on your stomach rise.
Then let the air fill your chest area.
As you exhale,
Let the air leave your chest first and then your belly.
Breathing deep into your belly like this helps you relax.
Take some time to do this by yourself.
Note how long it takes for you to breathe in and extend the length of your exhale so it is longer than your inhale.
Relax as you breathe in and out.
Breathe in love,
Compassion and acceptance for yourself.
And breathe out negativity,
Doubt or anything that will not serve you.
Breathe in love,
Breathe out negativity.
Breathe in kindness,
Breathe out criticism.
Breathe in acceptance,
Breathe out judgment.
Breathe in peace,
Breathe out worry.
Breathe in what will serve you.
Breathe out what does not.
To end this practice,
You are going to repeat some phrases to encourage you to build healthier habits this week.
Repeat after me.
May I be kinder and more compassionate to myself.
May I find peace in the present moment.
May I move my body to keep it healthy.
May I be caring and kind to others.
May I have compassion for others that are suffering.
When you are ready.
You can start to bring your attention back to the room.
Notice any noises you may hear.
Feel where your body makes contact with the surfaces below you.
And open your eyes.
Have a wonderful week.
And remember,
You are already enough,
So be kind to yourself this week.
