Sign up to receive my free 3 week course!

A super easy tool to cultivate self-compassion

I went to a meditation group this week and was reminded of a simple yet powerful meditation that helps to grow a deep sense of compassion within ourselves.  By generating feelings of compassion we can learn to stop being our own worst enemy and learn to take care of ourselves in a more loving way.   I included the transcript below if you would rather do the meditation on your own.

Hey everyone!  Today I’m going to be doing something a little different.

What I truly want for all of you is to learn how to cultivate a sense of self-compassion. So today I want to lead you on a guided meditation which I believe is the fastest and easiest ways to develop it. It also does many wonderful like improving your mood, decreasing stress and negative self-talk.

I’m going to guide you in a 10 minute meditation, that if you use daily for even 1 week, you will start noticing positive changes in your life.  Before we start please go find yourself somewhere quiet to sit.

I’m going to lead you on a loving kindness meditation, where by sending out good feelings and energy to others, we end up growing and magnifying those good feelings in ourselves. We start by wishing good things for ourselves and gradually expand those wishes to include everyone.

This is a concept taught in Buddhism, but is applicable to everyone regardless of their beliefs. Buddhism teaches that our minds are trainable, and this is a quick easy meditation to help us with that process.

Close your eyes.  I want you to take 3 deep breaths, counting to 4 on the inhale and on the exhale. Get present in your body. Scan your body for areas of tension and on your next exhale release them fully.  Feel loose like a rag doll.

Ok let’s get started. I will say what I’d like for you to focus on and then give you a minute to really generate the thoughts and feelings inside your body.

“May I be free from self-judgement

May I be free from jealousy

May I be free from suffering

May I be filled with peace

May I be filled with love

 

May everyone in my family be free from self-judgement

Be free from jealousy

Be free from suffering

Be filled with peace

And be filled with love

 

May everyone in my city be free from self-judgement

Be free from jealousy

Be free from suffering

Be filled with peace

And be filled with love

 

May everyone in my country be free from self-judgement

Be free from jealousy

Be free from suffering

Be filled with peace

And be filled with love

 

May everyone in the world be free from self-judgement

Be free from jealousy

Be free from suffering

Be filled with peace

And be filled with love”

 

Keeping your eyes closed I want you to take one more deep breath and as you do I want you to notice the positive feelings you have built up in your body.  Try to carry this sense of peace and love with you as you go into your day.  And if you find yourself judging yourself or someone else, come back to wishing for love and kindness for yourself and those around you.

Go ahead and open your eyes slowly. I hope this meditation serves you and helps you increase your sense of self-compassion. Please take a few minutes every day to use this meditation and let me know what positive changes you notice.

 

 

 

Leave a Reply

Your email address will not be published. Required fields are marked *