Welcome to this self-compassion meditation.
This is your time to soften,
To offer yourself kindness,
And to reconnect with the love and care you so freely give to others.
Right now,
There is no need to strive,
To fix,
Or to change anything.
This is simply a space for you to be,
To rest,
To breathe,
And to hold yourself with gentle compassion.
I invite you to find a comfortable position,
Either sitting with your feet grounded on the floor,
Or lying down.
Close your eyes if that feels right for you,
Or lower your gaze,
And take a deep,
Slow breath in,
And exhale fully.
Begin by bringing your awareness to your breath.
There's no need to control it,
Just observe as it naturally flows in and out.
And as you take each inhale,
Just allow a gentle wave of kindness to enter through the body.
And with each exhale,
Just releasing tension,
Releasing self-judgment.
Let's take a few deeper breaths together.
Inhale deeply,
Filling your lungs and creating space.
And as you exhale fully,
Letting go and softening.
And again,
Inhale,
Breathing in warmth and self-acceptance.
And as you exhale,
Letting go of any harshness,
Any self-criticism.
Breathing deeply and fully,
Allowing your body and mind to settle.
Now gently bring your awareness to your heart space.
You may place a hand over your heart if that feels comfortable.
Just sensing the warmth and the steady rhythm beneath your palm.
This is your center of love,
Of kindness,
Of deep self-acceptance.
Take a moment to simply feel into this space.
If any emotions arise,
Allow them to be here without judgment.
Don't need to push them away or hold onto them.
Just let them flow like waves gently coming and going.
So with each inhale,
I am open to kindness.
With each exhale,
I release self-judgment.
Think of a time you were hard on yourself.
Maybe a moment of doubt or struggle or self-criticism.
Now imagine someone you deeply love,
Perhaps a friend or a child or a parent or even your younger self,
Experiencing the same moment.
What would you say to them?
How would you comfort them?
What words of kindness would you offer?
Now turn those words towards yourself.
Whisper them in your mind as if speaking gently to your own heart.
I invite you to repeat these affirmations silently to yourself.
I am worthy of love and kindness.
I give myself the same compassion I give to others.
I am doing the best I can and that is enough.
I choose to be gentle with myself.
Take a deep breath in.
And as you exhale,
Just feel those words settling into your heart.
If there are any lingering thoughts of self-doubt or harshness,
Just imagine them as small clouds in the sky.
They are simply passing through.
They are temporary.
Just fleeting.
Not who you are.
And with each breath,
Just allow them to drift further away,
Leaving behind a sky of warmth,
Clarity and self-acceptance.
As you breathe in,
Allow kindness to fill you.
And as you breathe out,
Let go of any self-judgment.
Feel yourself softening into this moment.
There is nothing to prove.
Nothing to fix.
You are already whole.
Already enough.
Exactly as you are.
Take one final deep breath in.
Holding a deep sense of warmth and compassion for yourself.
And slowly exhale.
Fully releasing.
When you are ready,
Gently bring awareness back to your body.
Wiggle your fingers and your toes.
Bring your movement back to the body.
And if you had your eyes closed,
Just softly blink them open.
Returning to the present moment with a renewed sense of kindness towards yourself.
Carry this compassion with you.
Let it guide you in moments of self-doubt,
In moments of struggle.
You are always deserving of your own love.
You are enough.
You are worthy.
You are deeply loved.
