This will be a self-compassionate coach meditation.
The intention of this practice is to get in touch with the particular side of yourself.
To experiment with motivation from a place of care and compassion instead of self-criticism.
Letting go of any expectations of how this practice should feel,
But that it should feel like anything at all.
Finding a comfortable posture,
One that allows for wakefulness,
Stability,
And relaxation.
Closing your eyes if you feel comfortable or lowering your gaze.
And taking a deeper than normal in-breath with an audible exhale.
To mark the transition into formal practice and allowing the breath to return to its natural rhythm.
Stretching up on the in-breath and settling into the body on the out-breath.
Noticing and allowing what is already here,
The experience you're having right now.
Feeling into what it's like to be alive in this moment with this mind,
This body,
This heart.
And bringing to mind something that you would like to change about yourself.
This could be a behavior or tendency that you think is unhelpful,
Imperfect,
That causes you or others stress.
You might also think about what you say to yourself,
The language that you use after you haven't performed as well as you expected.
Notice any feelings that arise and continue to welcome and observe all thoughts,
Images,
And emotions as they come up.
Acknowledging the impact that inner critic has had not just on your performance but on your well-being.
Maybe saying to yourself,
Ow,
That hurts or,
Ugh,
That's really painful.
If it feels right,
Consider experimenting with a self-compassion gesture,
Placing a hand or fist on your heart,
Feeling the weight of the touch,
Activating our shared human biology of care.
Acknowledging your inner critical coach without judgment,
Saying,
I see you,
I know you're just trying to protect me.
It's okay.
Go ahead and take a break.
I got this now.
Now making room for a compassionate inner coach,
One who accepts you as you are and wants to encourage you to perform at the highest level.
Consider what this coach might look and sound like.
Perhaps an image of a previous coach,
Mentor,
Parent,
Or other supportive figure comes to mind.
This person doesn't have to be someone you know,
It could be someone you've never met but respect as a role model.
Taking the time to remember how you felt or might feel when that person worked with you to achieve your goals and aspirations,
Kindness,
Acceptance,
Grit,
Resilience.
These are the essence of the compassionate inner coach.
Now from the position of a coach who truly has your best interests at heart and wants you to succeed,
Offering yourself the following compassionate phrases.
May I be strong.
May I be resilient in the face of challenge.
May I be strong.
May I be resilient in the face of challenge.
Allowing the words to resonate within you,
To take up space,
If only for this moment.
May I be kind to myself.
May I flow with life.
May I be kind to myself.
May I flow with life.
You may continue to practice with two or three of the phrases that resonate most with you,
Or if there are other phrases that feel more personal,
You may practice with those now.
May I be strong.
May I be strong.
May I be strong.
May I be kind to myself.
May I be strong.
May I be strong.
May I be strong.
May I be strong.
Now,
Gently releasing your phrases,
Resting in this experience,
Letting everything be as it is.
And taking a moment to acknowledge yourself.
For having spent this time cultivating a little bit more compassion and kindness towards yourself.
And increasing your capacity to live and perform mindfully,
Even and particularly in times of difficulty.
Now taking one deeper than normal in-breath,
And with an audible exhale,
Open your eyes,
Raising your gaze,
And orienting to the space around you.
Nice work.
See you back here tomorrow.
Thank you for your practice.
