Hello and welcome to The Daily Insight.
My name is Lisa Abramson,
And in today's meditation,
We'll be focusing on self-compassion and quieting our inner critic.
So although most of us find it natural and easy to be supportive and understanding to others,
We often berate ourselves unnecessarily for perceived flaws,
Not to mention how hard we can be on ourselves when we make mistakes or we slip up or we fall short.
Research by PhD Kristin Neff suggests that giving ourselves a break and accepting our imperfections may be the first step towards better health.
People who score high on tests of self-compassion have less depression and anxiety,
And they tend to be happier and more optimistic.
So let's practice self-compassion together now with a focus on soothing the emotional discomfort caused by our inner critic.
So if you haven't already,
Take a seat on the floor or in a chair or lay down and gently close your eyes.
Feeling your body where it makes contact with the surface beneath you.
Feel yourself being supported as you sit here and just noticing your breathing as you inhale and exhale.
You might even wanna place a hand on your heart and just feel your chest and your body just feel your chest gently rising and falling,
Feeling the warmth of your hand on your chest and just dropping into the silence,
Giving it our full care and attention moment by moment.
Just feeling the whole body sitting here breathing,
Your chest rising and falling,
Dropping into the breath with the entirety of your attention and just feeling your breath.
Riding on the waves of the breath.
When you're ready,
You're feeling your breath right now,
Something you're being hard on yourself about.
And now repeat the following phrases to yourself saying,
I'm having a hard time right now.
Everyone feels this way sometimes.
May I be kind to myself in this moment.
May I give myself the compassion I need.
And just feel your heart beating beneath your hand and just notice if those phrases felt awkward at first and see if you can bring more ease to the phrases as we repeat them again silently to ourselves.
I'm having a hard time right now.
And just really acknowledge that it hurts and it's tough when we speak unkindly to ourselves.
Everyone feels this way sometimes.
May I be kind to myself in this moment.
May I give myself the compassion I need.
Now really accept that compassion you're giving to yourself.
See if you can feel it flowing through your body,
Softening your heart,
Opening it up,
Feeling that sense of calm and peace as you support yourself and comfort yourself.
And repeating the phrases of self-compassion to yourself once more,
Allowing them to sink deeper and deeper.
I'm having a hard time right now.
I'm having a hard time right now.
I'm having a hard time right now.
Everyone feels this way sometimes.
May I be kind to myself in this moment.
May I give myself the compassion I need.
And again,
Just noticing the quality of your heart now,
Feeling it soften.
As you repeat the phrases of self-compassion one final time,
Sealing your practice,
Soothing yourself,
Inviting others to help you,
Reflecting on the May I be kind to myself in this moment,
And may I be kind to myself in this moment.
May I be kind to myself in this moment,
And may I be kind to myself in this moment.
May I give myself the compassion I need.
Now that you have self-compassion flowing in your body,
I'll give you some silence to enjoy this feeling and rest in the breath and the feeling of an open and warm heart.
Now that you have self-compassion flowing in your body,
I'll give you some silence to enjoy this feeling and rest in the breath and the feeling of an open and warm heart.
Now that you have self-compassion flowing in your body,
I'll give you some silence to enjoy this feeling and rest in the breath and the feeling of an open and warm heart.
Now that you have self-compassion flowing in your body,
I'll give you some silence to enjoy this feeling and rest in the breath and the feeling of an open and warm heart.
Now that you have self-compassion flowing in your body,
I'll give you some silence to enjoy this feeling and rest in the breath and the feeling of an open and warm heart.
Now that you have self-compassion flowing in your body,
I'll give you some silence to enjoy this feeling and rest in the breath and the feeling of an open and warm heart.
Now that you have self-compassion flowing in your body,
I'll give you some silence to enjoy this feeling and rest in the breath and the feeling of an open and warm heart.
Now that you have self-compassion flowing in your body,
I'll give you some silence to enjoy this feeling and rest in the breath and the feeling of an open and warm heart.
Now that you have self-compassion flowing in your body,
I'll give you some silence to enjoy this feeling and rest in the breath and the feeling of an open and warm heart.
Now that you have self-compassion flowing in your body,
I'll give you some silence to enjoy this feeling and rest in the breath and the feeling of an open and warm heart.
Now that you have self-compassion flowing in your body,
I'll give you some silence to enjoy this feeling and rest in the breath and the feeling of an open and warm heart.
Now that you have self-compassion flowing in your body,
I'll give you some silence to enjoy this feeling and rest in the breath and the feeling of an open and warm heart.
Now that you have self-compassion flowing in your body,
I'll give you some silence to enjoy this feeling and rest in the breath and the feeling of an open and warm heart.
Now that you have self-compassion flowing in your body,
I'll give you some silence to enjoy this feeling and rest in the breath and the feeling of an open and warm heart.
Now that you have self-compassion flowing in your body,
I'll give you some silence to enjoy this feeling and rest in the breath and the feeling of an open and warm heart.
Now that you have self-compassion flowing in your body,
I'll give you some silence to enjoy this feeling and rest in the breath and the feeling of an open and warm heart.
Now that you have self-compassion flowing in your body,
I'll give you some silence to enjoy this feeling and rest in the breath and the feeling of an open and warm heart.
Now that you have self-compassion flowing in your body,
I'll give you some silence to enjoy this feeling and rest in the breath and the feeling of an open and warm heart.
Now that you have self-compassion flowing in your body,
I'll give you some silence to enjoy this feeling and rest in the breath and the feeling of an open and warm heart.
Now that you have self-compassion flowing in your body,
I'll give you some silence to enjoy this feeling and rest in the breath and the feeling of an open and warm heart.
Now that you have self-compassion flowing in your body,
I'll give you some silence to enjoy this feeling and rest in the breath and the feeling of an open and warm heart.
Now that you have self-compassion flowing in your body,
I'll give you some silence to enjoy this feeling and rest in the breath and the feeling of an open and warm heart.
Now that you have self-compassion flowing in your body,
I'll give you some silence to enjoy this feeling and rest in the breath and the feeling of an open and warm heart.
Now that you have self-compassion flowing in your body,
I'll give you some silence to enjoy this feeling and rest in the breath and the feeling of an open and warm heart.
Now that you have self-compassion flowing in your body,
I'll give you some silence to enjoy this feeling and rest in the breath and the feeling of an open and warm heart.
And when you're ready,
You can gently open your eyes.
So the question I want to leave you with is,
How can you begin to speak to yourself more kindly?
So now as you go throughout your day,
I invite you to notice where your inner critic is loudest and then begin to speak more kindly to yourself and apply that soothing balm of self-compassion.
