Thank you for joining me in this guided meditation on cultivating self-compassion.
Today I'll guide you through some visualizations.
Settle into the silent moments and know that I am with you.
Let's start by finding a comfortable position either sitting or lying down with your spine straight and gently close your eyes.
Take a few deep breaths here in through the nose and slowly exhale through the mouth.
Release any tension you may be carrying in your body.
Repeat this deep breath two more times allowing your breath to deepen with each inhale and each exhale.
I now invite you to bring your attention to your heart center.
Visualize a soft glowing light emanating from this area.
Feel it spreading warmth and love throughout your body.
As you continue to breathe deeply visualize yourself as a small child.
Imagine this child is sitting in your lap and you are holding them lovingly.
See their face,
Notice their features,
Feel their warmth and innocence as you hold them close.
Notice any feelings that arise when you connect with this inner child.
Allow yourself to feel whatever emotions come up.
Know that this is a safe space to experience those emotions fully.
I now invite you to repeat the following words after me.
You can choose to say these words out loud or you may wish to speak them to yourself internally.
May I be kind to myself.
May I accept myself just as I am.
May I forgive myself for any mistakes I have made.
Feel the warmth of these words as they wash over you.
Feel them envelope you in a blanket of love and acceptance.
Take another deep breath in and as you exhale imagine any negative thoughts or feelings leaving your body.
Visualize them as a dark cloud that disappears into the air.
Again I invite you to repeat the following words after me.
I am enough.
I am worthy of love and compassion.
I am deserving of self-care and kindness.
Imagine these words written in bright bold letters emblazoned on your heart.
As you continue breathing deeply imagine yourself surrounded by a warm loving light.
This light is a symbol of your own self-compassion and love.
As you sit with these feelings of self-love and compassion feel your inner child smile and relax into your embrace.
Feel them hugging you back.
Take another deep breath in and exhale slowly.
Know that you can return to this state of self-compassion at any time.
When you're ready take a few more deep breaths in.
Slowly exhale and start to return some movement to the body.
Gently wiggle your fingers and toes and slowly blink open your eyes.
Again know that you can return to the state of self-compassion whenever you need it.
Thank yourself for taking the time to nurture and care for yourself today.
Thank you.
