Steven Jendusa

Mandy Mercuri

Melbourne, VIC, Australia

Kathi Hubbard

Alison

Austin, TX, USA

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Wales, UK

Lidia

Paul Davis

Joanna

Swansea, UK

Diane M

Texas, USA

Alex Rich

Mount Pleasant, WI, USA

Marlena Crovatt

Lexington SC

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Meredith

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Berlin, Germany

Kathleen Williams

Rachel

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Michelle Shackelford

Waco, TX, USA

Soothe yourself with heart-centered breathing and powerful phrases to cultivate deep self-compassion.

Secular

Stress & Anxiety

Stress

Secular Mindfulness

Self-Compassion

Visualization

English

This is a short self-compassion meditation. Research by PhD Kristin Neff, suggests that giving ourselves a break and accepting our imperfections may be the first step toward better health. People who score high on tests of self-compassion have less depression and anxiety, and tend to be happier and more optimistic. 

Many of us were raised with the belief that we need to be hard on ourselves to get things done. Research has shown that the opposite is true. The key to getting more done is to be kind and gentle with yourself. Self-compassion actually boosts willpower.

This is a short self-compassion meditation. Giving ourselves a break and accepting our imperfections may be the first step toward better health.

Five Minutes Of Self Compassion

 Start by sitting on the floor or in a chair and gently close your eyes. Feeling your body where it makes contact with the support beneath you and just settling in. Noticing your breathing as you inhale and then exhale. Feeling the breath move through your body, your chest gradually expanding as you inhale and gently relaxing as you exhale. Place your hand gently on your heart as you start to cultivate feelings of warmth and self compassion. Think of something you're struggling with right now. Something you're beating yourself up about. And now repeat the following phrases of self compassion to yourself. Soothing yourself. Saying to yourself, I'm having a hard time right now. Everyone feels this way sometimes. May I be kind to myself in this moment. May I give myself the compassion I need. And now say those phrases of self compassion to yourself one more time. I'm having a hard time right now. Everyone feels this way sometimes. May I be kind to myself in this moment. May I give myself the compassion I need. Now really accept the compassion that you are giving yourself. May I be kind to myself in this moment. May I give myself the compassion I need. And just feel this energy flow through your entire being. And now start to notice the sounds in the room. The feeling of sitting in the chair. And when you're ready, gently open your eyes.