Audio Meditation - Self-Compassion

This audio meditation helps you develop kindness and compassion towards yourself. Use this meditation to acknowledge physical pain or unpleasant emotions without harshness or judgment. Follow along with the meditation, noticing your breath and recognizing unpleasant sensations as useful signals.

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This video is provided for general information only. It does not replace a diagnosis or medical advice from a healthcare professional who has examined your child and understands their unique needs. Please speak with your doctor to check if the content is suitable for your situation.

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VIDEO TRANSCRIPT
In this meditation, we will practise being kind and compassionate to ourselves. This is a meditation to try when we are hit with a moment of suffering.

We might be feeling an unpleasant symptom in our body, dealing with discomfort,

or experiencing unpleasant emotions like anger or jealousy or sadness or anxiety. It is the experience of an emotional or physical punch.

We may feel overwhelmed by our feelings or experiences. We all have these experiences,

often more than once a day! Let’s see if we can navigate this in a new way.

Please take a moment to find a comfortable position. If you are sitting, keep your back tall but relaxed.

Gently close your eyes or rest your gaze on a spot on the floor in front of you.

Notice the ground as it provides support beneath you. Take a couple of deep breaths,

and settle into the natural rhythm of your breath. Notice the air coming in, descending into our lungs

and then flowing back out, the way it came in. As you try to do this, you may notice your breathing is choppy,

or constricted or short. These are our body’s responses to what we are feeling. Our job is not to change this.

Our job is just to observe this, without judgment. Continue breathing. Notice if it settles.

As you try to do this, you may also notice that your mind wanders off, scripting how the situation

could have gone differently or how to correct it, perhaps. Right now, we have the gift of the present moment. We have choice.

Return your attention to your breath. See if it has slowed or it is still short. Either is totally fine. We are totally fine.

Having these emotions, sensations and thoughts are signs that our nervous system is working.

Evolution has favoured our abilities to feel seven basic emotions: anger, sadness, happiness, fear,

surprise, disgust and contempt. As humans, we sometimes feel multiple complex emotions at once, like shame.

Self-compassion is a way of acknowledging these sensations and emotional states without judgment,

and offering ourselves the kindness and compassion that we would offer a friend or family member.

As you breathe in, acknowledge what you feel. “I feel….”

As you breathe out, wish yourself well. “I am allowed to feel….”

Breathe in… Breathe out… Nothing to change, nothing to alter.

“I can make room for this sensation.”

“I am alive — I can feel this.”

Nothing to change, nothing to alter. Notice the rise and fall of your breath. Follow the rising and falling tide.

We can thank ourselves for these signals in our bodies and minds. They are a sign that we are responsive to this ever-changing world.

This is self-compassion. We can be grateful for this ability to feel.

Follow your breath without judgment. Notice it with curiosity. Nothing to change.

Return your awareness to the room. Thank yourself for the time you took for this practice today.
Take note of how you feel now before re-entering your day and know you can always return to the practice at any time.

Видео Audio Meditation - Self-Compassion канала AboutKidsHealth