Welcome to Day 6 of the Morning Routine Challenge here on Insight Timer.
How you begin the day matters.
Before the noise,
Before the rush,
There's a brief window where you get to choose how you show up.
This challenge is about being intentional with that time.
Let's jump in to today's session.
Welcome to this morning self-compassion practice.
I'm Michael Galleon,
And I'm delighted to guide you through a few minutes of gentle kindness toward yourself this morning.
Instead of beginning with that familiar inner critic or that pressure to be perfect,
Today we're going to cultivate a voice of understanding and support.
It's that same voice that you'd use with a dear friend facing a difficult moment.
This practice will help you meet whatever arises in your day from a place of strength and kindness rather than self-judgment.
So,
Let's begin.
We'll begin today by finding a comfortable position.
Whether you're sitting on the edge of the bed or in a chair or wherever feels right for you this morning,
Allow for yourself to begin to settle,
Letting your eyes close gently,
Or softening your gaze downward.
And just take a moment to notice your breath.
Breathing in.
Breathing out.
Letting it all settle.
And then go ahead and take your hand and just place it on your heart.
As you feel into the beating of the heart,
Start to silently just say to yourself,
This is how I am right now.
And that's okay.
So often we feel the need to fix or change so much about ourselves,
But this morning,
Just let yourself be here,
Wherever you are.
Whatever's coming up,
Just let it be there,
Knowing that it's okay.
Now I'd like to invite you to bring your mind to someone who you care about deeply.
Someone that you love.
Perhaps this is a dear friend or a family member,
Or someone or something that holds a very special place in your heart.
And start to picture their face.
And as you draw them into your mind's eye,
Start to notice the warmth that naturally arises just from the mere thought of them.
And as you let that warmth wash over you,
Begin to imagine that this person was to come to you this morning,
Feeling exactly as you do right now.
With the same worry,
The same tiredness,
The same mix of emotions that you might be experiencing right now.
What would you say to them?
What tone would you use with them?
And as you play out that conversation,
Start to notice how your voice might soften.
How your words would be gentle and kind and understanding.
You might say something like,
It's okay to feel this way.
Or you're doing the best that you can.
Or there's nothing wrong with you.
Now I want you to take that same voice,
That same tone and warmth and kind understanding message,
And begin to direct it inward to you.
Begin to speak to yourself as you would this dear one.
What are the words of kindness that you need to hear right now?
What would you want this beloved person to know if they were in your situation?
Whatever comes up for you,
Just let those words be directed to you.
Truly let yourself receive those words this morning,
Remembering that you deserve that same compassion that you so easily give to others.
And just notice how it feels to be spoken to with this gentleness.
Your own voice offering you the kindness that you need right now.
As you let that kindness wash over you,
As you let your needs be met by your own voice.
So we'll end today by taking another deep breath in,
And breathing out.
Feeling that sense of self-compassion settle into your body,
And when you're ready,
Just gently open your eyes,
And carry this kindness with you as you begin your day.
Now before we end today,
I'd love to leave you with just a simple question to reflect on.
Who was that dear one to you?
And what would change in your daily experience if you spoke to yourself with the same kindness you offered them?
Take a moment to sit with this question,
And if you feel moved to share,
I want to encourage you to post your insight in the challenge forum.
These reflections not only deepen your own practice,
But can help to inspire and support others on this journey to self-compassion.
Reminding us all that we're going through this together.
So thank you for taking time for you this morning,
And remember that self-compassion isn't some luxury.
It's a necessity for a life lived with authenticity and grace.
Have a beautiful day.
