Welcome,
To this guided meditation for compassionate self-talk.
Begin by finding a comfortable position,
Whether seated or lying down,
And take a moment to settle in.
When you're ready,
Gently close your eyes and allow any tension in the body to begin to soften.
Take a few deep breaths in through the nose and out through the mouth.
Notice the gentle rhythm of each inhale and exhale,
The rise and the fall of your chest and abdomen,
Your breath,
To be an anchor that grounds you to the present moment.
On your next exhale,
Turn your attention inward,
Becoming aware of your thoughts and emotions.
Notice any self-critical or negative thoughts that may arise,
Acknowledge them without judgement and allow them to pass naturally.
Picture yourself in a serene setting,
A place where you feel safe or at peace.
Perhaps you're outside,
In a secluded spot in nature or in a beautiful garden.
Imagine all the fine details of this place,
Noticing the vibrant colors,
The textures like the grass under your feet,
Or the scents that surround you.
Do you smell flowers?
Do you smell rain?
While in this tranquil space,
Imagine a warm,
Compassionate presence beside you.
It's a wise and nurturing,
More mature version of yourself.
Feel their gentle presence and genuine care for you.
As you connect with yourself,
Start to speak to yourself with kindness and understanding.
Repeat the following statements and allow them to resonate within you.
May I be kind to myself.
May I be patient with myself.
May I be gentle and forgiving towards myself.
Begin to feel the warmth of these words as they wash over you,
Soothing any self-judgement or harshness that you may have.
Embrace the feeling of acceptance and love that arises within.
Now bring your mind to a specific situation or challenge that has caused you self-doubt.
As you hold this experience in your mind,
Imagine your compassionate self by your side,
Providing you with unwavering support.
Offer yourself these words.
I acknowledge your pain.
You are doing your best.
You are worthy of love and understanding.
Feel the weight of self-criticism and judgement gradually lift as you offer yourself these words.
Allow yourself to fully receive this kindness.
Take a few moments now to rest in this space of compassion.
Bask in the warmth and tenderness that surrounds you as this practice draws to a close.
Take a deep breath in,
Filling your lungs with the fresh energy of life.
And exhale slowly,
Releasing any lingering tension and stress.
Begin to wiggle your fingers and toes,
Awakening your body to the present moment.
And when you're ready,
Slowly open your eyes and bring your awareness back to the space that surrounds you.
Remember,
You are deserving of your own love and kindness.
And may you carry this practice of compassionate self-talk with you,
Nurturing and uplifting your spirit as you go about your day.
Namaste.
