Welcome.
Take a moment to settle into a comfortable position.
You might sit with your feet grounded or lie down if that feels easier today.
Let your hands rest gently,
Your shoulders drop and when you're ready,
Close your eyes.
Take a long,
Slow breath in through your nose and exhale softly through the mouth.
Let that breath be a little invitation to arrive here,
Now.
Begin by turning your attention gently inward.
Notice how you're feeling right now in body,
Mind and heart.
Maybe there's a sense of tiredness,
Tension or even ease.
Whatever's here,
See if you can simply allow it.
You don't need to change anything,
You're just noticing.
Mindfulness is the first step of self-compassion.
It's recognising,
Ah,
This is a moment of struggle,
Instead of ignoring it or rushing past it.
Take a slow breath in and let go.
Let yourself acknowledge what's real for you in this moment.
Now bring to mind the truth that whatever you're feeling,
You're not the only one.
Everyone at times feels inadequate,
Unsure or overwhelmed.
It's part of being human.
When we suffer,
The mind can make it feel so personal,
As if we're the only one finding things hard.
But right now,
Somewhere in the world,
Someone else feels something very similar.
Take a gentle breath in and imagine breathing out a quiet sense of connection.
You might say softly to yourself,
Others feel this too.
I'm not alone in how I feel.
Let those words bring a small sense of belonging,
A reminder that imperfection is part of being human.
Now place a hand over your heart,
Or wherever feels natural,
And feel the warmth of your own touch.
Let that be a symbol of care.
Ask yourself,
What would kindness look like toward me right now?
Maybe it's a gentle phrase like,
You're doing your best,
Or it's okay to rest.
Maybe it's just this moment of breathing with yourself kindly.
Take a few slow breaths and let your inner voice soften.
If it helps,
Repeat quietly,
May I be kind to myself.
May I give myself permission to rest.
May I accept myself as I am.
Stay with that for a few breaths.
Let kindness settle into your body as every exhale spreads it a little further.
Now take one last slow deep breath in,
And a long unhurried breath out.
Notice how it feels to hold yourself with a little more gentleness,
A little more understanding.
When you're ready,
Open your eyes and bring awareness back to the room.
As you move into the rest of your day,
Carry this simple practice with you.
Mindfulness to notice,
Humanity to connect,
And kindness to soften.
That's the practice of self-compassion.
Thank you for joining me today.
Namaste.
