Self-Compassion Meditation

Self-compassion is the antidote to our harsh internal criticism. It is also the very thing that alleviates low self-esteem, insecurity, and feeling like an imposter. Self-compassion teaches us to be kind inside our minds.

Transcript

Welcome to your self-compassion meditation with Tracy Segretti.

Let's begin by finding a comfortable position for your body.

You might meditate seated or lying down.

Once you've found your position,

See if you can make yourself even 10% more comfortable.

You're slowly becoming more attuned to the needs of your body.

Once you've found your position,

Notice your breath as it moves in and out of the body.

Soften to the experience.

Resist the temptation to change anything.

Slowly soften and allow the breath to move in and out of the body.

As you breathe in,

Silently say to yourself,

I am breathing in.

And as you breathe out,

I am breathing out.

And now bring to mind someone that you adore.

Someone who is beloved to you.

A face that when you think of it,

Connects you to feelings of tenderness and joy.

See that face in your mind,

Whether human or animal.

And soften to the embodied experience of that love,

That softness,

That tenderness that you hold towards that person.

Notice the sensation in your body.

And now bring your awareness to yourself.

See yourself as you are now.

You might even visualize seeing yourself as you are right now.

In the room that you are in,

Either seated or lying down.

And become aware of the pain that you are holding.

Maybe the pain is physical.

And maybe the pain is psychological.

Choose a layer of your own suffering to be with.

Whether you are reflecting on a situation that has to do with your physical body,

A situation that is happening for you personally.

Now as you become aware of that pain,

Notice the sensation in your body.

Become aware of the intensity,

The layers or waves of intensity.

Now as you carefully hold yourself in this space,

Visualize again that person,

That being that you adore.

Now imagine that they were holding this exact pain of yours for the same duration of time.

Some pains we hold for 40 or 50 years.

Imagine that beloved person holding your pain.

And as you see that person,

You love holding your pain.

Extend your warmth,

Your tenderness and your compassion towards them.

Notice how natural it is for you to extend your warmth and tenderness and compassion.

And now visualize yourself again.

Notice yourself as you are now or maybe a younger version of you.

Imagine looking into your own eyes.

Say to yourself,

I will stay with you.

I will not abandon myself.

I love you.

I will stay with you.

I will not abandon myself.

I love you.

Reviews

Quite a beautiful take on self- compassion that does not follow the typical script I’ve come to expect. I was able to get into my heart and soothe some of the sensations in my body around what was troubling me. The only thing I could wish for was more of a closure to the meditation, at least some parting words.

It touches me. I would never abandon anybody, but feel like everyone abandons me.

Very sudden end, but really enjoyed this meditation and will definitely come back to it