To begin,
Find a comfortable and quiet space where you can relax and focus on your breath.
Sit or lie in a comfortable position with your back straight.
Place your hands on your lap or on the floor or bed beside you.
Take a deep breath in through your nose and slowly exhale through your mouth,
Allowing your body to fully relax.
As you continue to breathe deeply,
Bring to mind a recent experience or situation in your life that was challenging or difficult.
Allow yourself to fully immerse in this experience,
Noticing any emotions or sensations that arise in your body,
Noticing the sounds and smells,
The whole environment of the situation.
Allow yourself to fully experience these emotions and sensations without judgment.
Just acknowledge they're there and it is okay.
Now,
Imagine talking to a close friend or loved one who is going through a similar experience.
Imagine what you would say to this person to show them compassion and support.
Perhaps you would offer words of encouragement or understanding or simply be there to listen.
What words would you use?
What would you say to them?
Now,
Speak to yourself with the same kindness and compassion that you just offered your close friend or loved one.
Offer yourself the same words of encouragement,
Understanding,
And support,
Acknowledging that it's okay to make mistakes and experience challenges.
As you offer yourself these words of self-love and self-compassion,
Notice how your body feels.
Perhaps you feel a sense of warmth or comfort or even a release of tension or stress.
Whatever is coming up,
Allow yourself to fully embrace those feelings and remember that you have the power to offer yourself this kindness and support at any time.
Now,
Bring to mind something in your life that you are grateful for.
For example,
It can be something small like a beautiful sunset or a warm cup of tea or something more significant like a supportive friend or a fulfilling job.
Allow yourself to fully immerse in this experience of gratitude,
Noticing the emotions and sensations happening in your body.
As you bask in this feeling of gratitude,
Take a moment to appreciate yourself,
Acknowledge your strengths,
Your characteristics,
And efforts that helped to bring your life to where it is now.
Allow yourself to fully embrace these feelings of gratitude and self-appreciation.
Notice how they feel,
The sensations and emotions they create.
Perhaps you feel a sense of joy,
Contentment,
Peace.
Perhaps you feel relaxed,
Like a release.
Whatever it is that you feel,
Allow yourself the time and space to fully immerse yourself right here,
Right now.
Imagine a bright green ball of light beginning to come from your chest,
From the center of your heart,
Coalescing these feelings of self-compassion and gratitude.
Let the ball get bigger and bigger,
Filling with compassion,
Kindness,
And gratitude.
All of the emotions and feelings that can help to create a more positive and loving life.
All of the emotions and feelings that can help to create a more positive and loving world.
When your ball of love and light is ready,
Send that ball out into the universe,
Spreading those feelings into the world around you.
Imagine that green light touching everyone and everything in its path,
Creating love and compassion in the hearts of every person in the world.
Take another moment to feel gratitude and appreciation for yourself,
For the positive things that you bring to the world,
And the beautiful kindness that you are showing to yourself today.
Take a deep breath in through your nose and slowly exhale through your mouth,
Coming back into your body,
Coming back into the room,
Remember that you can come back to these feelings at any time.
They are always available within you.
When you're ready,
Carry with you the feelings of self-compassion and gratitude that you've created here.
Slowly open your eyes to the world around you,
And come back into your day.
