Self compassion meditation
Find a quiet place to sit or lie down. Close your eyes and take a few deep breaths. Allow yourself to settle into your body and the present moment.
Focus on your breathing, feeling the rise and fall of your chest or the sensation of the breath at your nostrils. Allow your breath to flow naturally without trying to control it. Let your body relax with each exhale.
Gently bring to mind a situation or experience that is causing you stress, discomfort, or pain. This could be something recent or something that’s been weighing on you for a while. Try not to get too caught up in the details, but instead acknowledge the emotion behind it, whether it's sadness, frustration, anger, or fear.
Remember that suffering is a part of life, and everyone faces challenges. Silently say to yourself:
“This is a moment of suffering. Suffering is a part of life.”
Recognizing this helps us feel less isolated in our struggles and reminds us that we are not alone.
Place your hands over your heart or another soothing place on your body (such as your stomach) if that feels comfortable. Imagine warmth and compassion flowing from your hands into your body.
Silently repeat the following phrases, or adapt them in a way that feels right for you:
“May I be kind to myself in this moment.”
“May I give myself the compassion I need.”
“May I accept myself as I am.”
“May I be strong. May I be patient.”
Take a moment to imagine what you would say to a dear friend who is going through a tough time. How would you comfort and support them? Now, offer that same kindness and encouragement to yourself.
If your mind begins to wander or if critical thoughts arise, gently acknowledge them without judgment. Let them go and return to the phrases of compassion. You don’t need to force yourself to feel a particular way—just remain open to the idea of self-compassion.
Allow the warmth of self-kindness to fill your entire body. Let yourself rest in this feeling of care and support for as long as you need. Feel your breath continuing to flow naturally.
When you’re ready, slowly bring your attention back to the room. Gently open your eyes and take a moment to notice how you feel. Try to carry this sense of compassion with you as you move through your day.
Note:
This practice can be repeated regularly, especially when you're facing difficult emotions or self-criticism. Over time, you can cultivate a deeper sense of inner strength and self-compassion.
Feel free to personalize or modify the phrases in ways that resonate with you.
Related: learn more about more mindfulness exercises, or book a free 10-minute consultation.