Speaker 1: Welcome to this bonus meditation. This is a self compassion practice,
a quiet moment to soften, to breathe, and to meet
yourself with kindness. If you've been feeling heavy or lonely
or emotionally tired, this is for you. And if you've
been pushing yourself, trying to keep it together, trying to
stay strong, this is for you too. For the next
few minutes. You don't need to perform, you don't need
to earn rest, you don't need to be okay. You
just get to be human here. So find a comfortable position.
You can sit or lie down. Let your hands rest
somewhere comforting, maybe one hand over your heart or a
hand on your belly, or both hands gently resting by
your sides. If it feels safe, close your eyes or
soften your gaze. Now take a slow breath in and
a long breath out again, inhale and exhale, letting your
shoulders soften. One more slow breath in and out, like
a quiet release. Feel the warmth of your hand, the
gentle pressure of it if you placed it on your body,
and if it feels okay, place a hand on your
belly or wrap your arms around yourself like a soft hug.
Let this be a signal to your nervous system, a
message that says I am here, I'm with you. Now.
Notice your breath, not forcing it, just noticing. Notice your
breathing in and you're breathing out. If your mind wanders,
that's okay. Gently return to the feeling of your hand
on your body, the steady contact, the warmth, the support. Now,
quietly to yourself, acknowledge what's true right now, without judgment,
without exaggeration, just honesty. You might say this is a
hard mine moment, or I'm feeling overwhelmed, or I'm feeling lonely,
or I'm doing my best. Whatever is true, just name
it gently. Now, take a deep breath in, and as
you exhale, imagine softening around that feeling, not fixing it,
not forcing it away, just creating space around it. And
if emotion rises, if you feel tears or tightness or
a lump in your throat, let that be okay. That's
not weakness, that's your body processing, that's your heart. Being honest. Now,
I want to remind you of something important. Whatever you're feeling,
you are not the only one. You are not broken,
You are not failing at life. You are experiencing something
deeply human. Somewhere in the world right now, someone else
is also feeling tired. Someone else is also feeling unsure.
Someone else is also wishing things were easier, And just
like them, you deserve compassion, You deserve gentleness, You deserve support.
Let that truth land with you, even if only a little.
Now I'll offer a few self compassion phrases. You can
repeat them silently or simply listen. Let them be like
a warm blanket, a comfort and a relief. Let them
soften what's tight. I will be kind to myself in
this moment. I will give myself the compassion I need.
I will let go of the pressure to be perfect.
I feel supported, I feel safe. I trust that I
am still worthy even on hard days. Now, breathe in
and breathe out, and if it feels right, repeat, I
am allowed to be human. I am allowed to feel.
I am allowed to rest. Now, imagine speaking to yourself
the way you would speak to someone you love, the
way you would speak to a child, the way you
would speak to a dear friend who is struggling. What
would you say, Maybe it makes sense, I understand you
don't have to do this alone, and now offer yourself
one gentle sentence you need most to day, just one.
You can choose one of these or create your own.
I'm here with you. You are doing your best. You don't
have to hold it all. You are still worthy of
love and ease. Let one of those sentences settle into
your body. Now slowly return to the sound of your
breathing in and out. Notice the steadiness beneath the emotion,
the quiet strength beneath the softness. If you've been judging yourself,
let this be a turning point, A gentle one, not dramatic,
not forced, just a small shift away from criticism and
toward care. Take a deeper breath in and a slow
breath out, and repeat softly. I can be on my
own side. I can meet myself with kindness. Now begin
to bring movement back into your body. Wiggle your fingers
and toes, roll your shoulders, wiggle your jaw back and forth.
Open your eyes if you had them closed. As you
move back into your day, carry one thing with you.
You don't have to be perfect to be worthy. You
are already enough. Thank you for being here, and I'll
see you in the next meditation. Now musta