Some of our clinicians use some form of this template to help our clients practice meditation. You are welcome to use this, modify it, and integrate it into your own mindfulness / meditation practice. Enjoy!
Find a quiet place where you can sit or lie down comfortably without being disturbed. 2. Take a few deep breaths, inhaling through your nose and exhaling through your mouth. 3. Bring to mind a situation in your life where you feel like you need some self-compassion. It could be something recent or something from the past.
As you focus on this situation, begin to notice any physical sensations that arise in your body. Are you feeling tension, tightness, or discomfort anywhere? Simply observe these sensations without judgment.
Now, imagine that you are wrapping yourself in a warm and loving embrace. Visualize yourself holding yourself gently and compassionately, just as you would comfort a dear friend who is going through a difficult time. 6. Repeat the following phrases silently to yourself, or out loud if you prefer: May be kind to myself in this moment of difficulty. May give myself the compassion that need. May accept myself just as I am, with all my flaws and imperfections.
As you repeat these phrases, allow yourself to feel the warmth of your own love and compassion. Know that you are deserving of kindness and care, just as much as anyone else. 8. When you are ready, take a few more deep breaths and slowly open your eyes. Take a moment to notice how you feel now compar before the meditation.