Self Compassion Break

In this 5-minute heart-centered meditation, Jason Wilde guides you into the quiet warmth of self-compassion. Learn to soften judgment, release pressure, and hold yourself the way you would hold a friend. This session heals emotional fatigue and reconnects you to inner gentleness.

Transcript

Take a slow breath in through your nose and let it fall out through your mouth,

And again inhale gently,

And then exhale completely.

You're not here to stop thinking,

You're here to notice the quiet that was always here before thought began,

So feel the breath move through you,

Cool on the inhale and warm on the exhale.

Imagine each breath widening the space inside your head.

The thoughts are still there,

But there's room now,

Room for peace to move in.

So now picture your thoughts as ripples on a still lake.

Now you don't fight the ripples,

You simply look beneath them,

To the water that never moves.

Now the surface it may shimmer with stories and worries,

But the depth underneath remains untouched,

And that depth is awareness itself.

So take another slow breath in,

And then exhale fully and feel yourself sinking gently below the surface.

And now let everything slow down,

The breath,

And the heartbeat,

And even the space between sounds.

So listen carefully now,

There is a moment so brief you could almost miss it,

Between the end of one breath and the beginning of the next,

And that pause is the doorway.

So step into it,

There's nothing to do,

And there's nothing to fix,

Just being aware of being aware.

From this stillness thoughts well may come and go again,

But now you see them as clouds against an infinite sky.

They move but the sky remains.

So take one final deep breath in,

And as you exhale let the mind empty completely.

So stay here for a few more moments,

Resting in the quiet between thoughts,

A place that never ends and well never began.

And when you're ready,

Slowly open your eyes now,

And carry the quiet with you.

Good work today,

And namaste.