Welcome to this meditation,
A gentle practice to nurture self-compassion.
I'm Sarasana Croce and I'll be your guide today.
I'm recording this on a cloudy November day in my home office in Switzerland.
This is your moment to pause and offer yourself the kindness,
Understanding and forgiveness you so readily give to others.
Let's take this time to connect with your inherent worth and embrace yourself just as you are.
So go ahead and find a comfortable position,
Seated or lying down,
With your hands resting gently on your lap or at your sides.
If it feels safe,
You can gently close your eyes.
Take a deep breath in through your nose,
Filling your lungs completely.
Hold it for a moment.
And now exhale fully through your mouth,
Releasing any tension or stress.
And now just let your breath settle into a natural rhythm.
With each inhale,
Feel your body soften and relax.
And with each exhale,
Let go of judgment or self-criticism.
And instead,
Create space for kindness and ease.
Now bring your attention to your body and just pay attention to the sensations you feel.
Are there any areas of tightness or discomfort?
Breathe into those spaces.
Sending warmth and care.
And with each exhale,
Release the tension,
Imagining it melting all away.
As you sit or lie there,
Bring to mind the recent moment when you were hard on yourself.
Maybe for a mistake you made or simply not meeting your own expectations.
Notice how this moment feels in your body.
Does it bring heaviness in your chest?
Tightness in your shoulders?
Or maybe unease in your stomach?
Or maybe it brings heat to your cheeks?
Whatever you feel is okay.
Just simply notice it with curiosity,
Not judgment.
Now imagine a close friend or loved one sharing this same experience with you.
How would you respond to them?
What words of comfort,
Reassurance or encouragement would you offer?
Take a deep breath now.
And as you exhale,
Turn that kindness toward yourself.
Say those same comforting words inwardly,
As if speaking to your own heart.
Remind yourself that you are human,
Imperfect but so worthy in doing the best you can.
And now silently repeat the following affirmations after me.
I deserve kindness and forgiveness.
I release self-judgment and embrace self-acceptance.
I am enough,
Just as I am.
Let these affirmations settle deeply within you,
Grounding you in a sense of worthiness and care.
Take a moment now to reflect on how it feels to treat yourself with the same kindness you extend to others.
What would it look like to carry this self-compassion into your daily life?
Maybe it's allowing yourself to rest when you're tired.
Forgiving yourself when you make a mistake or celebrating your small wins.
Breathe in the freedom and peace that comes from letting go of harsh self-criticism.
And just enjoy this moment now of deep rest and relaxation in your own personal inner sanctuary.
A place where you feel your true self.
Secure,
Grounded and at peace.
Feel a deep sense of love and compassion for yourself and for all of life around you.
And now gently bring your awareness back to your breath.
And let your body breathe for you,
Naturally and effortlessly.
And then slowly,
When you're ready,
Start to bring your awareness back to the present moment.
Wiggle your fingers and toes gently.
And when you feel ready,
You can open your eyes and carry this feeling of self-compassion with you into your day.
Knowing that kindness toward yourself is not only a gift,
It's a strength.
Namaste.
Thank you so much for listening.
I hope you enjoyed this time together.
Please come back to this meditation whenever you need it.
Self-compassion is not done in just one day.
Take good care of yourself.
