Welcome,
Beautiful soul.
My name is Sarah and today I'll be guiding you through a meditation for self-compassion and healing.
To begin,
Take a moment to arrive in this space,
Wherever you are.
Let your body settle comfortably.
I invite you to close your eyes and bring your attention to your breath.
Now take a moment to create a calm,
Nurturing space in your mind,
A place where you feel completely safe,
Supported,
And at ease.
It could be a quiet forest glade where sunlight filters gently through the leaves and the air is filled with the fresh scent of moss and earth.
Perhaps it's a sunny meadow,
Soft grass beneath your feet,
Wildflowers swaying,
And a gentle breeze brushing your skin.
Or perhaps it's your home sanctuary,
A room bathed in warm light,
Soft cushions,
And comforting scents that make you feel protected and nurtured.
Allow all the details of this place to come alive in your mind.
Notice the sounds,
The textures,
The colors,
And the light.
Take a deep breath in and feel the peace of this space filling your body.
On your exhale,
Release any tension or worry.
This is your safe space.
Here,
There is no rush,
No judgment.
Only support,
Comfort,
And love.
Take your next inhale through the nose,
Breathing deep into the belly,
Into the chest.
Now open mouth exhale with a sigh,
Let it go.
Another intentional deep breath in through the nose,
Filling up,
Filling up.
Now with a sigh,
Exhale out any stale air,
Let it go.
Continue to breathe slowly.
With each breath,
Allow your body to become heavier.
Know that this is a safe space,
A time just for you.
Gently bring your awareness to your body.
Let yourself fully arrive in presence.
Feel your weight supported.
Now visualize a golden,
Warm,
Glowing light hovering above your head at the crown chakra.
With each inhale,
Spread this light gently through your body,
Into the space between your eyes,
Into your neck and shoulders,
Into your heart.
As you exhale,
Lock it in,
Filling up your atoms and your cells with this glowing light.
Again,
Inhale this glimmering,
Healing,
Loving light into your chest.
Let it fill up your heart,
Your belly,
Filling every corner of your being with calm,
Gentle presence.
Another exhale,
Lock it in,
Shine it through your cells,
Your DNA.
Now,
Bring your awareness to the part of you that feels activated.
Perhaps anxious,
Tense,
Overwhelmed,
Or worried.
Without trying to change it,
Notice where you feel it in your body.
Maybe it's a tightness in your chest,
A flutter in your stomach.
Maybe it's heaviness in your shoulders or a knot in your throat.
Again,
Without trying to change it,
Simply allow yourself to sense it fully.
Notice its presence.
This is a part of you that has been trying to protect,
Alert,
Manage something difficult,
Get your attention,
Or share a message.
As you bring your awareness to this energy,
Gently invite this part to show itself,
To share itself with you.
It might appear as a sensation,
Maybe an image,
A color,
A small voice,
Or a past version of you.
As it begins to take form,
You may ask if this part has a name,
Or simply notice it as this part.
And remember,
As we move through this exercise,
Whatever comes to mind,
Even if it feels unusual or not quite right,
Is perfect.
Trust what arises for you.
Affirm it as right for you in this moment.
As you notice what comes up,
You may see images,
Memories,
Or sensations.
Maybe you feel resistance.
That's okay too.
Allow this part to express itself safely,
Without any judgment.
If it helps,
Maybe place your hands over your heart,
Or wrap your arms around yourself in a self-hug.
Feel into the warmth and protection.
Remember that you are filled with glowing,
Golden,
Loving light.
You might also lightly tap your chest,
Shoulders,
Or arms,
Whatever feels soothing,
To convey safety and reassurance.
As you witness this part,
Notice.
The part may invite you somewhere.
Maybe to a memory,
An image,
Or a symbolic place.
If so,
Follow gently.
This part may simply desire your presence.
To sit quietly with you,
Your calm attention alone is healing.
This part may seek physical comfort,
A hug,
Or a gentle back rub or pat.
This part may want verbal affirmation.
If so,
You can say aloud,
Or in your mind.
You are safe.
You are seen and heard.
I am here with you,
And I care.
This part may move,
Gesture,
Or release energy.
Allow small movements to let tension go.
This part may show imagery or symbols.
Observe without judgment,
And ask gently what it means.
This part may need emotional validation.
Acknowledge its feelings,
Saying,
I see that you are scared,
Or frustrated,
Or overwhelmed.
Whatever feels right and is coming up.
This part may just need patience.
Simply stay nearby,
With calm presence,
Until it's ready to engage.
As you sit with this part,
Notice how it responds to you when you witness it with curiosity,
Compassion,
And steady attention.
Recognize that this part has been trying to protect you in its own way,
Even if its method feels anxious or overwhelming.
Understand that all parts of you are welcome here.
Let's begin a curious,
Gentle dialogue.
As you ask the following questions,
Notice if this part wants to communicate in words,
In feelings,
Or simply through presence.
Be patient.
Sometimes parts need time to emerge fully.
Offer your calm,
Steady attention.
Again,
You do not need to fix it.
Your presence alone is healing.
There will be a few moments of pause after each question to allow time and space for your part to respond.
Remember to breathe deeply,
And allow,
Simply witness.
We will begin with the following questions.
If it feels right,
You can repeat after me,
Either aloud or in your mind.
Hello.
I see you.
I feel you.
Can you tell me what you are experiencing right now?
What emotion are you carrying?
How does it feel for you to carry that emotion?
Can you show me how old you feel in this moment?
Do you exist in a memory,
Or does this feel like something that is happening right now?
What situation or experience are you in as you feel activated?
Is there any shame or self-blame that you are carrying about this situation?
Allow it to express heavy feelings,
Sensations,
Or memories.
If it would be helpful,
Maybe you offer the following compassionate words.
If it feels right,
Once again,
Repeat after me,
Either in your mind or aloud.
You did not know then,
What you know now.
You are safe to forgive yourself.
You can release any shame that you have carried about this situation.
You are safe,
Loved,
And accepted,
Just as you are.
If this part is tied to a memory or situation from the past,
You can gently invite it to leave that scene and come with you into the present moment,
Into your safe space here and now.
Maybe this part wants to join you in the present,
Just for a moment.
Maybe it wants to completely leave that situation and stay with you,
And not ever go back there.
Perhaps you visualize bringing this part into your safe space.
If you do,
See it softening,
Relaxing,
Breathing in the present moment.
You can offer the following affirmations,
Either silently or aloud.
I am here with you.
You do not have to carry this alone.
You are a valuable part of me,
And I honor you.
Take your time letting this part feel held,
Understood,
Comforted.
Allow yourself to sit with both your activated part and yourself in the present moment,
The part of you that is calm and compassionate.
Notice how it feels to hold space for this part with gentleness and care.
Take a few deep,
Full breaths,
Letting the connection settle into your body and into your being.
Envision the warm,
Golden light surrounding you.
See it wrapping gently around both you and the part that you've been connecting with,
Like a soft,
Radiant blanket of love,
Safety,
And acceptance.
This light holds you both,
Reminding you that you are never alone,
And that all parts of you are worthy of compassion and care.
Breathe deeply into this golden glow.
Inhale love.
Exhale release.
With each breath,
Allow the light to fill the space between you and your part,
Strengthening the bond of presence and understanding.
Notice the calm,
Open space that has been created simply by bringing awareness,
Attention,
And love to this part of yourself.
Stay here for a few more breaths,
Wrapped in golden warmth.
Let this light settle into every cell of your being,
Carrying with it a sense of safety,
Wholeness,
And peace.
When you feel ready,
Slowly bring your awareness back to your surroundings.
Wiggle your fingers and your toes.
Maybe you bring a gentle smile to your face.
Remind yourself and the part that you connected with today,
That you are allowed to forgive yourself,
To love yourself,
And to hold your parts with compassion.
Carry the sense of grounding,
Love,
And forgiveness with you.
Take one more deep,
Full breath in.
And exhale with a sigh.
Namaste.
