Hi,
I'm Kate.
Welcome to this meditation on fierce self-compassion.
Now,
Sometimes self-compassion means softening,
Resting and folding ourselves gently.
But at other times,
Compassion calls us to be a bit more fierce,
To rise up,
Protect what matters and to choose ourselves.
Fierce self-compassion is about standing in our own corner.
It's saying no when we need to and setting boundaries that honor our well-being and take steps that help us grow.
In this meditation,
You'll be guided to connect with that inner strength,
That part of you that knows you are worthy of care,
Respect and change.
It's an invitation to speak to yourself as you would to a friend or someone you care about deeply.
So let's take a moment to arrive.
Sit tall with your back steady and your body supported.
Allow your breath to lengthen,
Your spine to lift,
Your shoulders to soften,
Your heart to open.
Fierce self-compassion is about standing up for yourself,
Protecting what matters and motivating yourself towards growth.
It's this energy that says,
I matter,
My needs matter and I will act on my own behalf.
So gently bring to mind a situation in your life where you feel that change is needed.
It might be a habit that you'd like to shift or a boundary that you need to set.
It could be a step forward that feels important but hard to take.
Notice what comes up as you think about this.
You might feel some resistance or frustration,
Maybe even shame or a bit of hope.
Allow those feelings to be here without pushing them away or getting lost in the story.
Just notice them as sensations.
Whatever comes up is welcome.
See if you can feel these emotions in your body,
Maybe as a tightness,
A tingling,
Heaviness or warmth.
Simply notice without judgment.
Take a moment to speak inwardly to yourself.
This is a moment of change.
This matters to me.
This is what I want for myself.
Notice how naming this sharpens your vision.
And if you'd like,
You can place a hand on your shoulder or a hand over your heart.
Maybe even making a gesture of strength if that feels right.
Feel the physical reminder of support.
For a lot of us,
Self-compassion can be a difficult thing to tap into,
To give to ourselves.
So imagine that someone you care about deeply,
It could be a friend,
A loved one,
Maybe even your child.
Imagine them in the same situation.
They're struggling in the same way that you are.
See their face in your mind's eye and feel their presence.
What do you feel for them?
Do you sense the compassion you'd naturally extend toward them?
The desire for them to be safe,
To grow and to find their way forward?
Imagine speaking directly to this friend.
What words of encouragement would you offer?
Maybe you'd remind them that change is hard,
That mistakes are part of learning,
That you don't need to be perfect to be worthy.
Or maybe you'd say something like,
I believe in you,
I've got your back and you're stronger than you think.
Hear yourself speaking these words to your friend.
Notice the tone of your voice,
The tone that says,
I'm here with you and I know you can do this.
Let the energy of these words steady you.
Fear self-compassion is not about pushing or demanding,
It's about caring so deeply for yourself that you take action on your own behalf.
These same words that you offered your friend or your loved one,
Direct them to yourself even if for a moment.
Keep your hand on your shoulder,
Your heart or a gesture of strength and repeat these words of fierce self-compassion directly to yourself.
Now,
Allow this fierce energy to rest alongside this tender self-acceptance.
Yes,
You will try.
Yes,
You will take steps and you will protect what matters most.
And at the very same time,
You are enough as you are,
Even in your imperfections.
It's only human to struggle.
Everyone falters,
Everyone gets stuck,
Change is a process and it's definitely not a straight line.
Let this truth soften any harshness that you might be feeling towards yourself.
And let these two truths mingle within you.
I accept myself as I am and I'm willing to grow and change.
Breathe here for a few moments,
Feeling the strength and warmth.
Of self-compassion support you.
When you're ready,
Gently release this practice,
But remind yourself of this fierce self-compassion throughout your day.
Thank you for sharing this practice with me.
