This guided meditation is designed to help you connect with your inner kindness and
compassion. With regular practice, you'll find it easier to extend these feelings to yourself, especially during challenging times.
Find a quiet, comfortable place where you won’t be disturbed. Sit or lie down in a relaxed position, allowing your body to settle into the space. Gently close your eyes and take a few deep breaths, inhaling deeply through your nose, and exhaling slowly through your mouth. With each breath, let go of any tension or stress you may be holding in your body.
Begin the meditation
Now, allow your breath to return to its natural rhythm. Notice the gentle rise and fall of your chest or abdomen with each breath. As you continue to breathe naturally, bring your awareness fully into this moment, letting go of any thoughts or worries. Simply be here, in the present moment.
Step 1: acknowledge your feelings
Take a moment to notice how you're feeling right now. Without judgment, simply observe any emotions, sensations, or thoughts that arise. Whether you're feeling calm or restless, happy or sad, acknowledge these feelings as they are. There is no need to change or fix anything. Just allow yourself to be as you are.
Gently say to yourself, "This is how I feel right now. It’s okay to feel this way."
Step 2: recognize your common humanity
Now, bring to mind the understanding that you are not alone in your experiences. Every human being has moments of difficulty, pain, or self-doubt. This is part of what it means to be human.
Repeat to yourself slowly, "I am not alone. Others have felt this way too. We all struggle, and we all have the capacity for compassion."
Feel the connection to others who may be experiencing similar feelings. Allow yourself to feel a sense of belonging, knowing that you are part of the larger human experience.
Step 3: offer yourself kindness
Place one hand over your abdomen or another soothing place on your body, like your heart or cheek. Feel the warmth and gentle pressure of your hand as a reminder of your intention to be kind to yourself.
In a soft, nurturing tone, offer yourself words of compassion. You might say:
- "May I be kind to myself."
- "May I give myself the compassion I need."
- "May I accept myself as I am."
Allow these words to resonate within you. Let them fill your heart with warmth and kindness, like a comforting embrace.
Step 4: embrace yourself with compassion
Now, imagine a soft, warm light radiating from your heart. This light represents the compassion and love you have for yourself. With each breath, imagine this light expanding, growing brighter and warmer, spreading throughout your entire body.
Feel the light filling you up from the inside out, wrapping you in a gentle, nurturing glow. Allow this light to soothe any areas of tension or...