4-Minute Self-Compassion Meditation

Hello,

This is genius.

Welcome to the self compassion meditation.

Now find a comfortable seat or anywhere that you can lie comfortably.

Really close your eyes and take in a nice deep breath through your nose.

Feel the air,

Feel your lungs and go all the way down to the belly.

Now imagine yourself standing in front of a mirror.

And you begin to see yourself.

Don't rush through it as you normally would and try to keep all judgemental thoughts away.

Whenever you get the impulse to criticize your appearance,

Resist it and throw it away.

Look into your reflection's eyes.

What do you see?

How do you feel?

What's your emotions?

Notice and allow whatever feeling you see in the mirror flow through you openly.

Don't be afraid to show your emotions.

These emotions are part of your heart.

They are normal and expected.

With your eyes,

Trace your reflection in the mirror.

Notice your face.

Notice your nose.

Your lips.

Your teeth.

And your skin.

Repeat to yourself the mantra.

I am beautiful.

I am beautiful.

Now look at your reflection.

Your reflection begins to smile and so do you.

Gently wrap your hands around yourself and give your reflection a big hug.

I love you.