There is never too much self-compassion practice.
Self-compassion can be such a challenge for many of us,
So I'm just delighted that you've chosen to spend the next few minutes with me here,
Connecting to your own deep sense of compassion and offering that to yourself.
So let's start by getting really comfortable,
Maybe you want to sit or lie down,
And if you feel comfortable already,
See what you can do to make yourself even more comfortable.
Let your eyes close and let yourself settle.
Here you are,
In a cozy,
Comfortable place,
And if you're not actually in a cozy,
Comfortable place,
Let your imagination create one for you.
Feel the support of the ground or the chair beneath you,
We're just going to spend a little time right here,
Feeling the support of whatever it is you're sitting on or laying down on.
Let's continue to ground,
Really dropping into that connection between your body and the surface you're resting on.
Consider that surface as steady and supportive,
Let it hold you gently,
Noticing the sensations in your body,
Noticing the sensations where your body is making contact with that surface.
Just notice them,
And if you notice something that could be even a little more comfortable,
Go ahead and adjust,
Continuing to connect with the sense of support beneath you,
Surrendering to gravity,
And see if that doesn't help your body relax a little bit.
Now I'd like you to think about a recent time when you felt self-critical,
Maybe you were being really hard on yourself.
Picture that moment as if you're watching it from a distance,
Like you're watching a movie.
Observe the emotions that you were feeling at the time,
Were you disappointed or frustrated?
Just watch yourself with curiosity and kindness,
Like a benevolent force,
Benevolent creature,
Observing you coming from a place of love and kindness.
As you watch yourself,
You can think how normal it is to feel this way sometimes.
As you watch yourself as though you're watching a movie,
Can you turn to look at other movie screens and see that everyone has these moments?
Can you call to mind times when you've known other people who seemed to feel the same way you did in that moment?
We're not fixing anything right now,
We're just acknowledging how you felt.
We're acknowledging the deep imperfection that comes with being human,
The frustrations and disappointments.
Feeling disappointed in yourself or frustrated with yourself,
Those emotions don't define your worth.
Now imagine the people stepping out of those movie screens.
Imagine so many people around you.
Watch how they're all dealing with their own challenges and doubts.
As you already imagined,
So many of them are feeling what you are feeling.
Can you feel a connection with them?
When you know that you are absolutely not alone,
Because so many other people,
Again,
Are experiencing exactly the same emotions you are feeling right now.
So many people dealing with the same struggles,
There are so many people on this planet,
And so many of us are confronting the same challenges and variations on those challenges.
You are part of something.
You are part of a bigger group of people who are sharing these experiences.
Can you summon a feeling of comfort from this connection?
Everyone has difficulties.
Everyone faces difficulties,
And you are not alone in your feelings.
When you understand that other people are going through the same thing,
That they have made the same mistakes,
In that shared humanity is there room for compassion.
Turn your attention to yourself.
Picture yourself saying,
It's okay to feel this way.
I know that I am doing my best,
And I can get through this.
I can extend love to myself.
Feel these words.
Feel the meaning of these words as you say them.
I can love myself.
I understand.
I understand why this has happened.
I understand why I have reacted this way.
And I can still hold myself with love and compassion.
Let's repeat more affirmations.
It's so important to practice the way you speak to yourself,
When you're being kind to yourself,
So that it becomes automatic.
We want these kind words to become your reflex in response to challenges,
So repeat after me.
I accept myself,
Flaws and all.
I recognize that my flaws are not unique.
I recognize that my flaws are part of my common humanity.
I am not alone.
I am surrounded by a world of people who are also struggling.
I will be kind to myself,
Just as I would.
I deserve compassion.
Compassion flows through my body and extends to the world around me.
Now just take a moment to appreciate that you have just given yourself some time,
Just a few minutes,
To be kind to yourself.
You've done a really good job in bringing your awareness back to the room.
Notice the sensations in your body,
Notice the feelings that you're having.
Notice whatever thoughts have arisen,
Pleasant,
Unpleasant or neutral.
When you're ready,
Open your eyes.
Carry the meaning of the words that you've spoken with you throughout your day.
Remember,
You are always deserving of love and compassion.
