Welcome to this self-compassion break.
As we embark on this 10-minute journey together,
We'll gently nurture a deep sense of kindness
and understanding towards ourselves,
Especially during life's challenging moments.
So find a comfortable position where you can sit or lie down with ease.
And when you're ready,
Allow your eyes to softly close,
And let's start by taking a
few deep mindful breaths.
So inhale slowly,
Filling your lungs with fresh air,
And exhale gently,
Releasing any
tension you might be holding on to.
With each breath,
Feel yourself becoming more present and more grounded.
Now think of a recent situation that's been particularly challenging for you.
It could be a moment of stress,
Disappointment,
Or discomfort.
Notice where in your body this stress manifests.
Perhaps there's tightness in your chest,
A heaviness in your heart,
Or tension in your
shoulders.
Approach these sensations with gentle curiosity,
Observing without judgment.
As you hold this challenge in your heart,
Allow yourself to fully feel the emotions
it stirs within you.
Whether it's sadness,
Anger,
Fear,
Or a mixture of feelings,
It's completely okay.
So whisper to yourself,
This is a moment of suffering.
Suffering is a natural part of life,
An experience that connects all of us.
Remember,
You're not alone in your feelings.
So let's take a moment to breathe into our suffering,
Creating space around our feelings.
So imagine your breath forming a soft cushion around you,
Offering you comfort and space.
With each inhale,
Breathe in self-compassion,
And with each exhale,
Release the grip of
your suffering,
Even if it's just a little.
In these moments of difficulty,
Remind yourself that suffering is a part of our shared human
experience.
Across the globe,
Countless others have felt what you're feeling right now.
As you breathe in,
Feel a sense of connection with this vast community of human hearts,
And breathe out any feelings of isolation,
And embrace the comforting truth that you're
a part of a larger,
Compassionate whole.
So now,
Place both hands over your heart.
Feeling the warmth and gentle touch,
Reflect on what you might say to a beloved friend
facing the same challenge.
What words of kindness and understanding would you offer them?
Turn these compassionate words towards yourself.
Perhaps you might say,
May I be kind to myself in this moment.
May I accept my suffering with compassion.
I am worthy of compassion and kindness.
If words are hard to find,
Simply direct warm,
Loving energy from your hands to your heart.
Imagine this warmth and kindness spreading from your heart to every part of your body,
Reaching every cell,
Every space within you that needs compassion.
Visualize yourself enveloped in a soft,
Healing light,
Dissolving any pain or self-criticism,
And replacing it with love and self-acceptance.
For the next few breaths,
Inhale deeply,
Drawing in love and compassion into your being,
And
exhale slowly,
Letting go of any residual pain or self-judgment.
With each breath,
Feel yourself more immersed in a state of self-compassion,
More connected
with your own tender heart.
As we gently conclude our self-compassion break,
Start to bring your awareness back
to the present moment.
Notice the supports beneath you,
The air on your skin,
And the sounds around you.
When you feel ready,
Gently flutter your eyes now,
Returning to your surroundings with a
renewed sense of kindness towards yourself.
Good work,
Namaste.
