Welcome to this self-compassion art and meditation session.
Today,
We will embark on a journey of self-kindness and creative expression.
Let go of any expectations and simply be with yourself during this practice.
Begin by finding a comfortable and quiet space.
Sit or lie down in a relaxed position.
Take a moment to focus on your breath.
Inhaling deeply and exhaling slowly.
Allow yourself to be fully present in this moment.
I invite you to lower the glaze of your eyes or to close them if that feels comfortable to you.
Bring your attention to your body.
Start from the top of your head and slowly scan down to your toes.
Notice any areas of tension or discomfort.
As you breathe out,
Release any tightness you may be holding.
Breathe into any areas of tension,
Allowing them to soften and relax with each exhale.
Let go of any judgment.
You are here to nurture yourself.
Shift your focus to your breath.
Inhale deeply through your nose.
Feeling the air,
Fill up your lungs and exhale slowly.
And inhale slowly.
Each breath,
Let go of any negative thoughts or self-criticism.
As you breathe in,
Invite kindness and understanding.
As you breathe out,
Release any self-judgment.
Remember,
Your breath is your anchor in this present moment.
I invite you to now gently open up your eyes if they were closed or bring your eyes back to a neutral glaze.
Grab your art supplies,
Such as a piece of paper,
A marker,
Or any material you have at hand that you enjoy creating with.
Without overthinking,
Let your hand guide you in creating shapes,
Lines,
Or colors.
This is not about perfection.
It's about expressing yourself.
Allow your creativity to flow without judgment.
Your art is a reflection of your unique heart.
Embrace your imperfections and let your intuition be your guide.
Remember,
There's no room for your self-inner critic.
Let's take a moment to create your art piece.
When you are finished,
I invite you to reflect on the emotions and thoughts that emerged during this brief art session.
Notice the colors,
Shapes,
And lines you have created.
Your art is a representation of your inner world.
Be kind to yourself as you witness the beauty that you have created.
You are deserving of love and compassion.
As we conclude this session,
I invite you to bring your awareness back to your breath.
Inhale slowly with gratitude for this moment of self-care.
Exhale slowly,
Exhaling any remaining tension left in your body.
When you are ready,
Gently open up your eyes or bring your glaze to a neutral position.
You can bring your hands over your heart or to a prayer position.
Say these words to yourself.
I am worth nurturing.
I am worth my time.
And I am an amazing human being.
And I thank myself for allowing this moment to take place and to use this moment as an act of self-care.
You can carry this mantra with you throughout the rest of your day.
I want to leave you with a love and kindness message.
May you be healthy,
May you be happy,
And may you be at peace.
