Transcript for Self Compassion Meditation

Allison Sweatman & Andrea Coston

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Here’s the transcript for the Self Compassion Meditation

Dr. Kristin Neff says, I have found in my research that the biggest reason people aren’t more self compassionate is that they are afraid they’ll become self indulgent.

They believe self criticism is what keeps them in line. Most people have gotten it wrong because our culture says being hard on yourself is the way to be.

And quote, we often encounter encouragement to show compassion to others in our lives. Especially if we are in a position of frequent helping or caregiving. In this meditation, I will be inviting you to show yourself compassion. From a recent moment when you might have found that very difficult. You might not have even thought to show yourself compassion at all. And that’s okay. As we often do, let’s start with bringing our attention to the breath.

Simply notice right now, you don’t have to change anything right away. Just notice your breath. Maybe you’re feeling a steady flow of air with the inhales and exhales.

Maybe it’s taking you a little more time to just adjust to the calm of meditation. And that’s totally Okay, just notice your breath right now that is the only thing you have to do.

I’ll give you a moment to find your breath.

Now I invite you to take a deep breath in with me if you choose. And we’re going to exhale very slowly. Here we go.

I invite you to repeat that twice. If it feels good to do so.

The next part will be best if you can enter into it without judgment. Remember you can always just return to your breath for the duration of the meditation.

But if you choose, come with me into a memory

I invite you to remember and recall something that Have you experienced over the last 24 hours? Maybe? If it was a couple of days ago, that’s okay. Identify a moment that caused you to feel critical toward yourself. Consider if you have felt any self doubt or shame or even self loathing of some kind. Have you felt unworthy or misunderstood?

Maybe that was connected to self criticism in some way.

And maybe it led you down a path of automatic thoughts that are not helpful and maybe even harmful to you. I encourage you now to recall that experience again without judgment, neutral awareness.

Think about the circumstances that led to you feeling that way. If you’re comfortable with it, recall step by step from memory what happened to lead you to that feeling?

Now before you get to the self criticism, in that story in that memory, find what was the beginning of those automatic thoughts,

those self critical thoughts.

What was the beginning of the spiral if that language fits your experience Take a moment to recall the events up until the first moment of self criticism entered your mind. Instead of remembering that self criticism and following that train of thought, yourself invited now to simply say, I am worthy. If that doesn’t resonate with you, you can choose another quote, like I am safe or I am capable.

Or I belong.

Whatever speaks to you and brings you home to yourself, in this memory is what you should choose. You can say it out loud or in your mind. Offer compassionate regard for yourself in response to a moment of difficulty that you recall. I’ll give you some time to walk through that. And use your mantra to reframe, and reshape that experience. And then I’ll close us with a quote.

When you are compassionate with yourself, you trust in your soul which you let guide your life you your soul knows the geography of your destiny better than you do.

JOHN O’Donoghue.

You’re invited now to take one more deep breath in May you go allowing your soul to leave you with self compassion.

Transcribed by https://otter.ai