A very warm welcome to this self-compassion practice.
Let's begin by settling into a space of self-compassion.
And you can do this by taking a moment to get comfortable in any position that feels nourishing for you right now.
So that might be sitting in a chair,
Lying on your bed,
Or anywhere that you feel supported.
You might like to close your eyes or soften your gaze,
Whatever feels best for you.
So let's take a few slower,
Deeper breaths together.
And every time you're breathing out,
Allowing any unnecessary tension in your face,
Your body,
To soften.
And really feeling the weight of your body resting a little deeper into whatever is supporting you.
And then letting the breath find its own natural rhythm.
And gently and kindly checking in with how you're feeling right now in this moment.
And kindly and tenderly exploring your whole experience.
Becoming aware of any thoughts that are moving through your mind right now.
Gently noticing any emotions that are here.
And kindly tuning in to how your body feels and how your face feels right now.
And if you're experiencing any difficulties,
Please know you're not alone.
Being human means we experience a whole spectrum of thoughts and feelings and sensations.
And this is what it's like to be human.
We all experience difficulties from time to time.
And so often we try and change our experience.
We might resist it or push it away or try to fix it.
But when we begin to explore what's here with compassion,
We can learn to hold even the hardest moments in a warm,
Kind,
Tender awareness.
And this helps us care for ourselves while we're going through difficulties.
So right now,
Simply honoring how things are for you.
If your experience feels hard or difficult,
You might gently name it to honor your experience.
Something like,
This feels hard.
This is difficult.
It's understandable for me to feel this way.
And just as you might comfort a dear friend,
You can offer yourself that same kindness and care.
You might like to bring in a soothing touch,
Like placing a hand on your heart,
Your belly,
Your arm,
Or maybe just gently holding one hand in the other hand.
And noticing the warmth and the tenderness in that gesture of touch.
If it feels helpful,
You might offer yourself some supportive words or phrases.
You could say,
May I care for myself kindly and gently.
I'm doing the best I can right now.
Or choose any other words that feel most nurturing and caring for you in this moment.
You might also explore offering yourself the feeling of compassion.
Offering it to yourself as a warm,
Gentle intention of self-care.
Tenderly holding yourself just as you are.
Allowing that warmth to be here with you for as long as you need it.
And remember these qualities of self-care and self-compassion already live within you and you can return to them anytime.
And when you feel ready to transition out of this practice,
Take your time and go gently.
There's no rush.
You might gently wiggle your fingers or toes,
Or simply return to sensing your breath and your body being supported by whatever you're sitting or lying on.
And as you move through the rest of your day,
Know that the care you've offered yourself here can walk alongside you.
You can call upon it whenever you need it.
It's always here within you.
Thank you for showing up for yourself today.
May the care you've cultivated here ripple through your day.
And may you always remember you're worthy of compassion just as you are.
So take good care of your precious self and see you soon.
