~60 minutes
Namaste, everyone.
Today, we embark on a beautiful journey of awakening self-compassion, learning to embrace ourselves with kindness and understanding. Self-compassion allows us to acknowledge our struggles and shortcomings without judgment, fostering a deeper connection with ourselves.
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Let’s begin by finding a comfortable position, either seated or lying down. Allow your body to settle, feeling supported by the ground or your chair.
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When you’re ready, gently close your eyes.
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Take a deep breath in through your nose, filling your lungs completely... and exhale slowly through your mouth, releasing any tension or distractions.
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Let’s take a few more deep breaths together. Inhale deeply... and exhale, letting go of anything that does not serve you in this moment.
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One more time: inhale... and exhale.
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Now, allow your breath to return to its natural rhythm.
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Bring your awareness to the present moment.
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Notice the sensation of your body against the ground or chair.
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Feel the weight of your body supported, allowing you to relax deeper into this moment.
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Now, let’s bring our focus to our heart center.
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Visualize a gentle, warm light glowing softly in your heart space.
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With each inhale, imagine this light growing brighter and more vibrant... and with each exhale, release any self-criticism or harsh judgments you might be holding onto.
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Continue this for a moment, breathing into your heart space.
Inhale deeply, feeling the warmth expand... and exhale, letting go of negativity.
(pause) (Repeat for 3-4 minutes)
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Now, let’s reflect on self-compassion.
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Think of a time when you were hard on yourself.
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Allow the memory to surface without judgment.
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What thoughts or emotions arose during that time?
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Recognize that it’s okay to struggle and that we all experience difficult moments.
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As you breathe, invite in the understanding that self-compassion is a way to honor our experiences and embrace ourselves with kindness.
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Take a moment to repeat silently: “I am worthy of love and kindness.”
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Feel this affirmation resonating in your heart space.
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Now, let’s begin a visualization.
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Imagine yourself standing at the edge of a serene lake, surrounded by the beauty of nature.
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This lake represents the calm and peace that self-compassion can bring to our lives.
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As you gaze at the still waters, notice how they reflect the sky above, the trees surrounding you, and your own image.
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With your next inhale, visualize stepping closer to the water’s edge.
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Feel the gentle breeze on your skin and the warmth of the sun shining down on you.
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As you stand there, let the lake mirror your feelings and emotions.
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If there are any negative thoughts or self-judgments, imagine them being reflected in the water.
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With each breath, feel a sense of release as you acknowledge these feelings without judgment.
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Inhale deeply, embracing your humanity... and exhale, letting go of any harsh self-criticism.
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Let’s spend a few moments in this visualization, allowing the serenity of the lake to wash over you.
(pause) (Spend 5-7 minutes in silence)
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Now, let’s take a moment to cultivate self-compassion.
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Place your hands gently over your heart.
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As you do this, imagine sending love and kindness to yourself.
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With each inhale, visualize the warmth of your heart growing... and with each exhale, feel that warmth radiating outwards.
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Begin to whisper kind affirmations to yourself.
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You might say: “I am enough.”
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“I deserve kindness.”
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“I am learning and growing.”
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Continue to send these affirmations to your heart, allowing the warmth to envelop you.
(pause) (Spend 5-7 minutes in silence, focusing on self-affirmations)
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Now, let’s expand our awareness beyond ourselves.
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Think of someone in your life who may be struggling or who needs compassion.
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Visualize this person standing before you.
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With each inhale, send them love and compassion.
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As you exhale, wish them kindness and understanding.
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Imagine the light from your heart expanding to envelop them in warmth and love.
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Let’s take a few moments to send compassion to them.
(pause) (Spend 5-7 minutes visualizing sending compassion)
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Now, let’s turn our attention back to ourselves.
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As you continue to breathe, remember that self-compassion is a practice.
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It’s not about being perfect, but about embracing all parts of ourselves with kindness.
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Let’s take a moment to reflect on what it means to be compassionate towards ourselves.
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Think about how you can integrate this practice into your daily life.
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What small steps can you take to show yourself kindness?
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With each inhale, invite self-compassion into your life... and with each exhale, release the notion of perfection.
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Now, let’s sit in silence for a few moments, reflecting on these questions and allowing ourselves to embrace kindness.
(pause) (Spend 5-7 minutes in silence)
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As we begin to wrap up this meditation, gently bring your awareness back to your breath.
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Notice the rise and fall of your chest as you breathe.
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Feel the support of the ground beneath you and the space around you.
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When you feel ready, gently wiggle your fingers and toes, bringing movement back into your body.
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Take your time, and when you’re ready, open your eyes.
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Welcome back, everyone.
As we finish this practice, let the essence of self-compassion linger within you.
Take a moment to acknowledge the beauty of embracing yourself fully, with all your strengths and imperfections.
Trust that this kindness will guide you as you move through your day, inviting a deeper understanding and acceptance of yourself.
Namaste.