Self-Compassion Meditation

Find a comfortable position and close your eyes. Place both hands over your heart, feeling the warmth of your touch.

Begin by acknowledging: this is a moment of difficulty. Whatever you're carrying—pain, disappointment, struggle—name it gently.

Now recognize that suffering is part of the human experience. You are not alone in this. Countless others have felt exactly what you're feeling.

Offer yourself kindness with these words (or your own): "May I be kind to myself in this moment." "May I give myself the compassion I need." "May I accept myself exactly as I am." "May I be patient with my own learning and growth."

Feel your hands on your heart. This is the touch of kindness you can always give yourself.

If self-criticism arises, notice it without judgment and gently return to offering yourself compassion.

Imagine surrounding yourself with warmth and understanding, as you would comfort a dear friend in pain.

Rest here, receiving your own love.