Hello and welcome to this Insight Timer meditation for Women's Equality Day.
My name is Dr.
Mariel Bouquet.
I'm a psychologist and the author of Break the Cycle,
A guide to healing intergenerational trauma,
And I would like to help you gain greater self-compassion and self-acceptance.
When you haven't been taught how to turn kindness inward,
That practice can feel a little less familiar,
And women in particular have been socialized to nurture others many times at their own expense.
If that is you,
Welcome in.
This is a space for you to just discredit old scripts about giving kindness but not receiving it.
Here and now,
I'd like to tell you that you are indeed worthy.
You're worthy of the compassion that you extend to others,
And you are in the fullness of everything that encompasses you,
An abundant being,
Just as you are.
No need to add or subtract from yourself.
Just being you is simply enough.
Let's take a deeper dive to locate some self-compassion and self-acceptance here together.
So many times in our day,
We judge ourselves,
Put ourselves down,
And critique our own lives.
We might forget something important,
And that inner critic comes screaming out with unkind thoughts that bring down our morale and our whole being.
For women,
Society has left little room for us to simply be human,
To be a person who makes mistakes,
To be someone who can reach exhaustion,
To not have to care for everyone,
And then forget that we are a part of that everyone that needs care.
It's an easy recipe for self-compassion to become non-existent,
Because we will always see ourselves as not meeting the mark and not worthy of attention to care.
And apart from discrediting these beliefs,
It's also important to create a practice of building the compassion that you desire to show yourself.
You see,
Compassion,
That's something that you cultivate.
You water it.
You give it attention.
You speak to it.
And as a result of all of that care,
It blooms.
Let's do that together.
Let's tend to your own capacity for self-kindness and blossom your ability to see yourself fully and in a warm-hearted way.
Find a comfortable position,
Either sitting down or lying down,
And gently close your eyes.
Take a deep breath in,
And as you exhale slowly,
Feel your body start to relax.
Let go of any tension or stress that you may be harboring.
All of that tension you feel from carrying kindness for everyone,
But leaving none for yourself.
Breathe out the messaging that you internalized that doesn't serve you anymore,
And leave room to inhale and embrace compassion for yourself.
Stay here just a moment.
How does it feel to start blooming?
Take a moment to place your hand over your heart,
Connecting with the warm,
Loving energy that is within you.
It is abundant because you pour it out each and every day.
But how about pouring some of that love right back in,
Giving yourself a bit of that tenderness,
That sweetness.
Allow yourself to feel a sense of appreciation for all of the love that streams from your heart.
Feel the love that resides within you,
And know that you are deserving of this love.
Take a deep breath in,
And on the exhale,
Gently release any self-criticism or judgment that you're holding onto right now.
Let go of the idea that you must abandon yourself to serve others.
Simply release it.
The messaging that you're not worthy of all the love you pour out,
Discard it now.
Release it now.
Abandon it now.
The thought that you have to take care of yourself only after everyone else is cared for,
Release that too.
It no longer has a place here.
With your next inhale,
Absorb that pure love that is seeking to pour itself back into you.
That gentleness that you give to everyone around you.
Absorb some of that for yourself.
Those kind words you reflect to others,
Absorb some of those too.
That gentle hug that you offer the people that you love,
Give yourself one of those.
Your light should also shine upon you,
And help you to also bloom.
See if you can imagine the light that you emanate.
That soft golden light that surrounds you wherever you go.
Embrace it,
And allow it to also nourish you.
Take a deep breath here,
And as you exhale,
Imagine yourself releasing all of the beliefs that you no longer want to keep in this new era of your life.
Allow them to float away like the clouds in the sky,
And replace these thoughts with self-acceptance and self-compassion.
In order to do so,
Repeat after me,
I am worthy of love and of acceptance.
I accept myself fully as I am.
I forgive myself for any mistakes or shortcomings.
I am enough exactly as I am in this moment.
I am deserving of kindness and compassion.
Take a moment to let these affirmations sink in.
Feel the power of these words resonating deep within you,
Filling you with love and acceptance.
Allow yourself to believe in these affirmations and trust in your inherent worthiness.
As you return to your own self,
Feel that renewal,
And recognize also that this is a continued practice.
And in moments that are difficult or moments of self-doubt,
Return to this practice,
And return to the state of love and acceptance.
Take a deep breath in,
And as you exhale,
Slowly begin to bring your awareness back to the present moment.
Sway from side to side,
And gently open your eyes.
Know that you can access this feeling of self-acceptance and self-compassion whenever you need it,
Trusting your ability to love and accept yourself fully,
Just as you are.
I'm Dr.
Mariel Bouquet,
Author of Break the Cycle,
A guide to healing intergenerational trauma.
Thank you for choosing this beautiful path of cycle breaking.
Stay well.
