Self-Compassion: A Guided Meditation

Make yourself comfortable. Once settled, close your eyes or soften your gaze. Become mindful of your breath. Breath naturally and focus your awareness on the physical sensations of breathing in and breathing out. Spend a few moments breathing and focusing on your breath.

Now, allow yourself to bring your awareness and attention to the feelings of compassion, lovingkindness, or deep and abiding care and concern. Bring to mind someone who is dear and precious to you. Imagine yourself enfolding this person in that feeling.

Share these thoughts with this person:

• May you know a decrease in distress

• May you know peace and tranquility

• May you know happiness and joy

• May you be able to deal with your suffering

Continue to imagine this person. Holding this person in your mind, send them loving, kind, and compassionate thoughts. 

Notice how this feels in your body. What are the physical sensations that come to you when you connect with feelings of lovingkindness and compassion? What are the images and thoughts that come to mind? Just notice these thoughts, physical sensations, and emotions. Notice them with gentle curiosity, without judgement. 

Now, direct some of that lovingkindness, compassion, and deep abiding care towards yourself. Send yourself these thoughts:

• May I know a decrease in distress

• May I know peace and tranquility

• May I know happiness and joy

• May I be able to deal with my suffering
  

Hold yourself in your mind and continue to send yourself this lovingkindness and compassion.  Allow yourself to feel the physical sensations that accompany these thoughts. Bring your attention, mindfulness, and awareness back to your breath. When you are ready, open your eyes and return to the here and now.

Mindful Therapy, LLC: Healing Begins Here

At Mindful Therapy, we understand the weight of unresolved grief, anxiety, and trauma in a fast-paced world. Heather Hayes, licensed psychotherapist, uses a personalized blend of Cognitive Behavioral Therapy, Mindfulness, and Art Therapy to guide you through your journey towards tranquility and understanding. Reach out today to start crafting a healthier, more mindful future.