A Gentle Journey of Self-Compassion

Take a moment to find a comfortable position, either seated or lying down. Allow your body to settle into stillness, and let your eyes gently close, if that feels right for you. Begin by bringing your attention to your breath, noticing the natural flow of air moving in and out of your body.

Now, let's guide our awareness to the feet. Feel the sensations in your toes, the soles of your feet, and your heels. Perhaps you notice warmth, tingling, or pressure. Whatever sensations arise, simply observe them with a curious and open mind.

As we move our attention up to the ankles and lower legs, see if you can bring a sense of kindness and acceptance to any tension or discomfort you may find here. Imagine your awareness as a soothing balm, gently melting away any tightness or unease.

Continue to guide your attention up through your knees and into your thighs. Hold your entire legs in a compassionate awareness, appreciating them for all they do to support you each day.

Now, bring your focus to your pelvis and hips, noticing any sensations that may be present. As you move your attention to your abdomen, feel the gentle rise and fall of your belly with each breath, a reminder of the life-sustaining process happening within you.

Allow your awareness to drift up to your lower back, and then expand to encompass your entire torso, including your chest and upper back. If you encounter any discomfort or pain, try not to resist or fight against it. Instead, see if you can soften around it, bringing a gentle and accepting presence to the sensations.

Guide your attention now to your shoulders, and then down through your arms and into your hands. Notice any tingling, pulsing, or other sensations that may be present.

As you bring your focus to your neck and face, see if you can release any tension you may find in your jaw, forehead, or scalp. Allow your facial muscles to soften, and bring a sense of kindness and acceptance to this area.

Now, expand your awareness to encompass your entire physical body. Hold yourself in a compassionate embrace, appreciating your body for all it has carried you through. See if you can cultivate a sense of gratitude and acceptance for your body, just as it is in this moment.

As we begin to close this practice, take a deep breath in, and as you exhale, start to wiggle your fingers and toes, gently reawakening your body. Notice how you feel after taking this time to connect with yourself in a kind and compassionate way.

When you feel ready, slowly open your eyes, and set an intention to carry this sense of self-compassion and acceptance with you throughout the rest of your day.

Remember, you are worthy of love, kindness, and compassion, always. Thank you for joining me in this practice today. Take good care of yourself.