Hi,
It's JJ.
Welcome to day 9 of our 21-day meditation challenge for weight loss.
Today,
We will focus on cultivating self-compassion.
This practice is essential for nurturing a kind and understanding relationship with yourself,
Especially when faced with challenges or setbacks.
Begin by finding a comfortable seated position.
You can sit in a chair with your feet flat on the ground or crossed leg on a cushion.
Allow your spine to be straight but relaxed and rest your hands gently on your knees or in your lap.
Close your eyes and take a deep breath in through your nose.
Fill in your lungs completely.
Hold a breath for a moment.
Then exhale slowly through your mouth.
Releasing any tension.
Repeat this two more times,
Each time feeling more relaxed and centered.
Now,
Bring your attention to your breath,
Noticing its natural rhythm.
As you breathe in,
Imagine joying in warmth and kindness.
As you breathe out,
Release any harsh judgments or self-criticism.
Begin to focus on a moment where you feel challenged or frustrated recently.
Rather than criticizing yourself,
Imagine speaking to yourself as you would to a clear friend.
Offer words of encouragement,
Understanding and kindness.
Place one hand over your heart.
Feeling the warmth of your touch,
Silently repeat the following phrase to yourself.
May I be kind to myself.
May I forgive myself.
May I accept myself as I am.
As you continue to breathe,
Let these words resonate deeply within you.
Allow any feelings of self-doubt or unworthiness to dissolve.
Replaced by a sense of love and compassion for yourself.
Imagine a soft,
Comforting light surrounding your heart,
Expanding with each breath.
This light represents your self-compassion growing stronger and more vibrant.
Be vibrant with every inhale and exhale.
Now that you have connected with your self-compassion,
Take a moment to set an intention to carry this practice with you throughout your day.
It could be something like,
I will treat myself with kindness and understanding.
Or,
I will be gentle with myself,
Especially when I face challenge.
Silently repeat your intention to yourself,
Letting it settle into your heart.
Feel this intention guiding your actions and thoughts as you move through your day.
Take a final deep breath in and fill your heart with the warmth of self-compassion.
Exhale slowly and bring your awareness back to the present moment.
Gently wiggle your fingers and toes.
Stretch if you need to.
When you are ready,
Open your eyes,
Feeling centered,
Compassionate,
And ready to face the day with a kind heart.
Thank yourself for dedicating this time to cultivate self-compassion.
And this is JJ.
I look forward to continuing this journey with you tomorrow for Day 10.
Namaste.
Thank you.
