Welcome to this guided meditation for self-compassion,
I am Stacy Foley and today I am going to be guiding you back to a place of warmth,
Comfort,
And understanding for yourself.
When we practice self-compassion,
We are mindful of our struggles and respond to ourselves in a way that is kind,
Compassionate,
And supportive.
We learn to embrace ourselves in our lives,
Despite our inner and outer imperfections.
We provide ourselves with the strength we need to thrive and treat ourselves in the same way that we would treat a friend.
Gently settle yourself into a comfortable seated position,
Where you can relax and spend some time with yourself,
Nourishing your body and your mind,
Unhindered by distractions and your surroundings.
You can sit with your legs crossed or on a cushion or chair.
Place your hands wherever they fall most naturally to you.
Softly close your eyes and begin to allow your muscles to slowly relax.
Now begin to deepen your breath.
Slowly inhale through your nose,
Steadily filling your lungs with air,
And exhale through your mouth,
Letting it all go.
At times you may notice wandering thoughts arising.
This is the simple nature of the mind.
If you find yourself distracted by your thoughts,
Do not try to fight them.
Simply notice that your thoughts have strayed,
Let them pass by,
And gently return your attention back to your breath.
The breath is your anchor.
Notice now how your body is moving with each new breath.
Breathe in,
Breathe out.
Breathe in once more,
Belly rising up,
And breathe out,
Releasing any tension or stress,
Replacing negative energy with positivity,
Joy,
Serenity,
And peace.
As you return to the natural,
Steady rhythm of your breathing,
Allow yourself to sink just a little deeper into the surface beneath you.
Feel yourself grounded to the earth,
And as you become more deeply relaxed,
Begin to shift your attention to the feelings of self-compassion.
More often than not,
Many of us try to have compassion for other people,
But we forget to be compassionate towards ourselves.
I invite you now to contemplate a time when you experienced suffering.
Perhaps you faced a conflict with someone you love,
Failed at something you desired to do,
Or felt ill and unwell.
Notice how you feel when you think of your suffering.
How does your heart feel?
Is there a deep ache,
Grief,
Sadness?
What other sensations and emotions do you feel?
As you continue to breathe,
Gently place both of your hands over your heart.
Feel the warmth of your hands,
The soft pressure as you notice your chest rhythmically rising and falling with each breath.
Imagine your hands sending warmth and light directly to your heart,
Allowing it to start healing.
As you continue to keep your hands over your heart center,
Repeat these words in your mind.
May I be safe.
May I forgive myself.
May I be happy and free from suffering.
May I safely endure this pain.
May I give myself permission to heal from all emotional burdens.
May I find peace in my heart.
May I be strong.
May I accept the circumstances of my life.
May I learn to live with ease and well-being.
May I always remember that I deserve love and compassion for myself.
Notice how you are feeling now.
What emotions are rising to the surface?
Allow yourself to feel them,
For this is a part of the healing process.
And then let them go,
Knowing that you are completely loved.
Just as other people are deserving of peace,
Love and happiness,
So are you.
May you be courageous in dealing with difficulties.
May you accept your flaws and love yourself unconditionally.
May you let go of the mistakes you have made in the past and forgive yourself so you can move forward.
May you see your worth in everything you do.
May you be loved for all that you are.
I invite you now to slowly begin to return to your surroundings.
Wiggle your toes.
Gently move your body from side to side,
Inviting in space.
And when you are ready,
Gently flutter your eyelids open.
Thank yourself for taking the time to nurture your mind and soul today.
With this calmness and compassion,
We can move towards acceptance of how things truly are,
Of whom we truly are.
Thank you for joining me on this journey today.
Namaste.
