Welcome to this guided meditation.
In today's practice we will focus on self-compassion using ASMR to enhance your meditative state.
Close your eyes and find a comfortable position,
Allowing yourself to settle into a space of relaxation and compassion.
Take a deep breath in and as you exhale release any tension or negative emotions you may be holding on to.
If you find it hard to identify your negative emotions,
Think back to the last time you were embarrassed or angry with yourself.
Remember the situation and how it made you feel.
Now try to visualize those negative emotions physically leaving your body like dark clouds blowing away.
As you continue to breathe deeply,
Bring your awareness to the present moment.
Let go of any thoughts about the past or worries about the future.
This is a time for you to be fully present and embrace self-compassion.
Imagine a gentle and warm light surrounding you,
Emanating from within.
This light represents the essence of self-compassion and understanding.
Allow this light to envelop you,
Filling you with a sense of love and acceptance.
Feel the love you have for yourself and know that you are worthy and deserving of unconditional self-compassion.
Recognize that you are deserving of kindness and compassion just as you are.
Embrace the truth that you are enough exactly as you are without the need for comparison or self-criticism.
You are a kind,
Thoughtful and loving human who has gone through hard times as well as good times.
You have shown compassion to those around you when they needed it and you've been strong for your loved ones because you knew they deserved your support.
Just as your loved ones were worthy of your compassion,
So are you.
Bring to mind a personality trait or aspect of yourself that brings up feelings of self-judgment or inadequacy.
Notice the emotions that arise,
But instead of pushing them away,
Gently hold them with compassion.
Embrace these feelings as a part of your human experience,
Knowing that it's okay to feel vulnerable and imperfect.
You might never be perfect in your own eyes,
But that's okay and it doesn't make you any less deserving of love and support.
Now imagine extending a hand of compassion towards yourself.
Offer yourself words of comfort and understanding as you would to a dear friend.
Speak these words silently or aloud.
I am here for you and I offer you compassion.
I recognize your struggles and challenges and I honor your strength and resilience.
You are worthy of love and kindness and I accept you just as you are.
Allow these words to resonate within you,
Feeling their healing and nurturing energy.
Embrace the warmth of self-compassion fill in your heart,
Radiating throughout your entire being.
Take a moment to appreciate the unique qualities and strengths that make you who you are.
Notice your efforts,
Your growth and your ability to overcome obstacles.
Embrace the beauty of your journey and the lessons it has taught you.
As you continue to breathe deeply,
Imagine sending waves of compassion and love to every part of your body,
From the top of your head to the tips of your toes.
Feel the soothing energy of self-compassion washing away any self-doubt or self-criticism.
Send extra love to any parts of your body that have caused you pain or insecurity.
Any injuries or imperfections that you have felt negative about in the past deserve your compassion now.
Send one final extra warm wave of compassion to your heart.
It has been through so much and yet it still has many struggles ahead.
By loving your heart and allowing all your emotions to have their space within you,
You are releasing yourself from the struggles of trying to feel the right thing or push down emotions that you don't think are okay.
Feel the beat of your heart and know that you are perfectly imperfect.
Know that you can always return to this space of self-compassion whenever you need it.
You have the power to be kind to yourself,
To treat yourself with the love and care you deserve.
When you are ready,
Gently bring your awareness back to the present moment.
Wiggle your fingers and toes,
Stretch your body and take a deep breath in,
Exhaling slowly.
As you open your eyes,
Carry this sense of self-compassion with you,
Allowing it to guide you in your interactions with yourself and others.
Remember,
You are worthy of compassion and love.
Embrace your own inherent worthiness and offer yourself kindness,
Understanding and acceptance as you navigate the journey of life.
Thank you for sharing this meditation with me.
