Welcome to this self-compassion practice today.
I'm really glad you're here.
And as we begin,
I want to name that this is a space where you don't have to be productive or insightful or any way at all.
This practice is about meeting yourself exactly as you are,
With a little more kindness than usual.
So taking a moment to settle in here.
If you'd like,
You can adjust your position,
Maybe grab a blanket,
Soften the lights,
Or let your body find a posture that feels supportive.
And you're welcome to close your eyes or simply soften your gaze.
There's nothing you need to do right now.
Just arrive.
And I'll invite you to begin by bringing your attention to the places where your body is supported.
Noticing the weight of your body nesting into the floor or the chair beneath you.
Whatever surface you're on,
Feeling the support of it.
Feeling where you are being held.
And allowing your awareness gently to move to the back of your body.
Your shoulders,
Your spine,
Your hips,
And your legs.
There is no need to change anything.
Just noticing sensations as they are.
And if it feels helpful,
You might quietly name what you notice.
Warmth.
Heaviness.
Softness.
Numbness.
Whatever is here is welcome.
And gently bringing awareness to your breath.
We'll take a few intentional breaths together.
Inhaling slowly through the nose.
And exhaling through the mouth,
Allowing a soft sigh.
Again,
Inhaling through the nose.
And exhaling slowly,
Letting the body release.
One more time.
A gentle inhale.
And a long,
Releasing exhale.
If it feels supportive,
Begin to imagine the breath as a companion,
Rather than something to control.
Something that is here with you.
You might silently offer yourself these words.
On the inhale,
I am here.
On the exhale,
It's okay to soften.
I am here.
It's okay to soften.
It's okay to soften.
Being with this rhythm of breath for a couple of more rounds.
And allowing the breath to return to its natural rhythm when that feels right for you.
And as you continue breathing,
Gently turning your attention inward.
Without analyzing,
Just noticing.
What is it like to be you right now?
You might notice some thoughts.
Some emotions.
And sensations in the body.
There is no right or wrong experience here.
Just noticing what's true in this moment.
And if you become aware of an inner voice,
The way you tend to speak to yourself,
Just notice its tone.
Is it kind?
Is it neutral?
Is it pressured?
Is it critical?
There is no need to judge what you find here.
Many of us learned to relate to ourselves through effort,
Self-criticism,
Or pushing.
And this practice is not about getting rid of any of that.
It's about offering another option.
Self-compassion is the other option.
Self-compassion begins by acknowledging what is true.
Not minimizing it.
Or rushing past it.
Just by saying,
This is what is here.
If it feels okay,
Bringing a hand to your heart,
Or your belly,
Or anywhere on the body that feels comforting,
Or imagine yourself being held by something steady,
Warm,
And supportive,
Notice how that feels.
In your body.
In your mind.
In your whole self.
And gently repeat one of these phrases silently to yourself,
Or out loud in your mind if it resonates with you.
You don't need to force any of this.
Just let it land however it naturally does.
I am allowed to be human.
I am allowed to be human.
I don't have to do this perfectly.
I do not have to do this perfectly.
May I treat myself with kindness in this moment.
May I treat myself with kindness in this moment.
And of course,
If none of these phrases feel quite right,
You're welcome to create your own.
Words that feel genuine and supportive to you.
Staying with your chosen phrase for a few breaths here.
And letting the words gently fade into the background.
Allowing yourself to rest in the felt sense of compassion.
Even if it's subtle.
Even if it feels unfamiliar.
There is nothing you need to hold together right now.
Nothing you need to prove.
Just being here is more than enough.
So trying this on.
This concept of being just a little bit gentler with yourself.
This concept of being just a little bit gentler with yourself.
Noticing if it shifts your posture at all.
Or what you notice internally.
And just stay with us for a couple of minutes.
Trying it on as an experiment.
Maybe even allowing yourself to dive into it.
Seeing what full self-compassion feels like for you in this moment.
I will leave you now to experience this in your own internal world.
And I'll see you on the other side in a couple of minutes.
And if the mind wanders,
That is absolutely okay.
That is what minds do.
So whenever you notice,
Gently returning to the body.
To this experience of compassion within yourself.
Within your breath.
Or maybe the feeling of support beneath you.
So you choose your favorite anchor point.
The felt sense of compassion within you.
The compassion in the breath.
The support beneath you.
Or something else you choose.
So we'll take a little bit more time here together.
Just to enjoy and soak it all in.
And notice how much self-compassion you can allow yourself to soak in for these last 30 seconds.
And you can actually stay here as long as you want.
And also,
Of course,
Return anytime you'd like.
For there is endless supplies of self-compassion when we allow it.
And if you're ready to come back,
We'll do so gently.
Noticing your breath.
Feeling the rise and fall of the belly.
Becoming aware of the space around you.
The sounds.
The light behind your eyelids.
And before we close,
See if you can identify one compassionate phrase or intention that you'd like to take with you after this practice.
Something simple and something kind.
And there's no pressure to remember it perfectly.
Just trust that what you need will come back when it's time.
And you can begin to gently wiggle your fingers and toes as you're ready.
And if your eyes are closed,
Slowly blink them open when you're ready.
And as we close,
Remember this.
Self-compassion isn't about feeling good all the time.
Self-compassion is about staying kind when things don't feel good.
Thank you for taking this time to show up for yourself.
And thank you for your presence here.
Take good care,
And may you keep this practice with you.
