Self Compassion Meditation

Today is your self-compassion meditation.

Wherever you're at,

Either sitting or lying down,

Getting into a comfortable position,

Making sure that all electronics are on do not disturb and slowly starting to close your eyes down,

Breathing in and breathing out,

Focusing on your breath here,

Focusing on the rise and fall of your chest and on the rise and fall of your stomach,

Continuing to breathe in and breathe out with intention and allowing yourself to be here with your breath,

Helping yourself to slow down,

Breathing out anything from today or the previous day and the previous day and imagining beautiful loving light energy coming through your nose on your inhale and seeping and spreading throughout your entire body,

Inhaling in now,

Holding your breath at the top for 3,

2,

1 and open mouth exhale,

Breathing in,

Holding it at the top,

3,

2,

1,

Open mouth exhale,

Knowing that you are fully supported in this space,

The loving energy is here,

Mother earth,

Any guides that you work with,

Feeling this connection to yourself and imagining 10 beautiful steps appearing,

You're on the 10th step right now,

Walking down to the 9th step,

Just shaking off anything that's been bugging you and walking down to the 8th step,

Letting go of all the worries and doubts with your exhale,

Walking down to the 7th step,

Feeling at peace,

Feeling the calmness,

Walking down to the 6th step,

You know that when you get to the bottom of the staircase,

You'll be in a really peaceful and relaxing place,

Walking down to the 5th step,

Allowing your body to fully relax,

Maybe adjusting your position if needed,

Dropping your shoulders down even more and down to the 4th step,

Breathing in and breathing out,

Knowing that your breath is a guide,

Here to support you,

Stepping down to the 3rd step,

Feeling the peace and calmness flowing through you now,

With every inhale you take,

You feel the calmness,

And stepping down to the 2nd step,

You know you have one more step to go,

Until you're in your most favorite,

Relaxing and peaceful place,

Stepping down to the 1st step,

You start noticing different things within this place,

As it becomes the place that brings you the most peace,

And maybe you're not seeing things but you're sensing things,

Or maybe it's a feeling within your heart space that knows that you're in this space,

Just continuing to walk around or float around here,

Just being within your body,

Noticing a beautiful mirror appear,

And within this mirror on the other side is a reflection of yourself,

You're looking at yourself,

And it could be this present moment self,

Or a past self,

Or maybe you have the past and present moment self up here,

And noticing,

And the person on the other side,

Yourself,

It's just receiving,

Not responding back,

But just hearing you,

You begin to feel this connection with your heart,

Because you're talking to yourself here,

Maybe it's a slight fluttering of your heart that you feel,

Or it could be a different sensation,

As I repeat these phrases,

If there's some other words that replace the phrase that I will be sharing,

Please infuse those words within you,

As I say them you can repeat them back to yourself,

Saying it to yourself in the mirror,

May you be happy,

May your life be filled with ease,

May you be free of suffering,

May you be healthy,

Taking a nice inhale in,

Open mouth exhale out,

May you be happy,

May your life be filled with ease,

May you be free of suffering,

May you be healthy,

May you be happy,

Sending those words out to yourself,

Imagining each word becoming a color,

May you be happy,

How is that feeling within your heart space to hear those words,

To feel those words,

Where in your body are you feeling different sensations come up,

Taking a nice deep breath in and out,

May your life be filled with ease,

As you say those words,

May your life be filled with ease,

Imagining the vibration of those words hitting you,

Creating a trickle effect,

Where in your body are you holding on to tension,

If something comes up,

Say these words right now,

May your life be filled with ease,

Imagining healing energy going to that part of you,

And if you didn't come up with any feeling of tension,

The healing energy is still moving within you right now,

Taking a nice deep breath in and out,

May you be free of suffering,

Having that sit within your body,

May you be free of suffering,

Opening your heart space to fully receive it,

May you be free of suffering,

Nice deep breath in,

Open mouth exhale out,

May you be healthy,

May you be healthy,

Feeling the words spread in your body right now,

Taking a nice deep breath in,

Open mouth exhale out,

Placing your hands on your heart space,

This is an action that you're sending love to yourself,

Yourself is looking at you with a nice big smile and slowly just goes back and the mirror disappears,

As you have your hands on your heart space,

Repeat the phrases again and in a different way,

May I be happy,

May my life be filled with ease,

May I be free of suffering,

May I be healthy,

May I be happy,

May my life be filled with ease,

May I be free of suffering,

May I be healthy,

Breathing in and breathing out and being here in this moment with this love,

This love for yourself,

Imagining unconditional love now filling you up from your feet all the way up your legs,

Around your hips,

Your stomach,

Your upper chest,

Down your arms and around your head,

Filling your entire being now with unconditional love,

Do you feel it more in one place or another or is it all over your body,

If there's a particular place that you are needing more unconditional love,

Rub your hands together right now,

Bringing heat to your hands and bringing the unconditional love in and then place your hands somewhere where you need more unconditional love within your body and imagining the unconditional love seeping through your skin,

Through the nerves,

The blood vessels,

The bones,

There's organs present going through there,

All the way down to the cells and even the DNA,

Sending that love,

I love you,

I am here for you,

I'm listening,

How do those words sound,

Feel when you hear them,

I love you,

Even saying it back to yourself,

I love you,

I'm here for you,

I'm listening,

I love you,

I'm here for you,

I'm listening and letting out a nice sigh,

Just being aware of what's coming up and just noticing it,

Observing it and then thank your body right now,

I thank you,

I thank you for the messages,

I hear you,

I see you and I'm listening,

As you see the 10 steps reappear,

Give thanks to yourself once again,

For you can give endless thanks and appreciation.

You're on step number 1,

Stepping up to step number 2,

Feeling this immense amount of love in your heart space,

Spreading all throughout your body and on step number 3,

Just adjusting your position,

Even maybe shaking your body a little bit,

Letting out any residual energy that needs to leave and stepping on to step number 4,

Focusing on your heart space,

Imagining this beautiful sunshine within your heart,

Filled with support,

Filled with love.

Step number 5,

Allowing for this beautiful warmth within your heart space,

Spread throughout your body.

Step number 6,

Feeling the peace within you now.

Step number 7,

May you be happy.

Step number 8,

May your life be filled with ease.

Step number 9,

May you be free of suffering and step number 10,

May you be healthy.

Taking nice big breaths in and out,

Breathing in,

Open mouth,

Exhale out,

Bringing full awareness to your body in 5,

Knowing that the rest of the day will go just as planned in 4.

Any time that you feel that comparisons come up or perfectionism,

You're finding a place of feeling critical,

Take a moment of pause and be aware.

Take a moment of pause and say,

May you be happy,

May your life be filled with ease,

May you be free of suffering,

May you be healthy or other phrases that come up to support you.

And in 2,

Breathing in and out even deeply than before and 1,

Opening your eyes,

Taking a look around you,

Noticing what is around you,

Noticing your hands,

Even rubbing your forefinger and thumb together,

Noticing how that feels within you.

Take a moment now to journal what came up,

Having full compassion for yourself for anything that came up for you and observing and witnessing yourself,

Creating awareness about yourself,

About how you're feeling,

The sensations.

And drink a lot of water throughout the day.

If you can,

Just step outside for a moment or open the windows.

If you can't,

Just breathing in some fresh air.

If you need to take a nice shower,

You can do that.

And just know that you are fully supported in this space.

That you can even say those 4 words or the 4 phrases,

May you be happy,

May your life be filled with ease,

May you be free of suffering,

May you be healthy to someone else who needs that support.

For energy moves and weaves itself.

And they might even feel it as well.

And you can definitely and always say these phrases to yourself.