Friday, June 19, 2026
Nurture kindness and acceptance toward yourself
5-Minute Guided Meditation
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Welcome to this practice of self-compassion. Find a comfortable position, either sitting or lying down. Allow your body to settle into a posture that feels supportive and relaxed.
Gently close your eyes, or soften your gaze. And begin to bring your awareness to your breath. There’s no need to change anything about your breathing. Simply notice the gentle rise and fall of your chest and abdomen.
Feel the air entering your nostrils, cool and fresh. And feel it leaving your body, warm and releasing.
Now, bring to mind a recent moment where you felt some difficulty or struggle. Perhaps it was a challenging interaction, a mistake you made, or a feeling of not being enough. Choose something that feels manageable, not overwhelming.
As you recall this moment, notice what sensations arise in your body. Where do you feel this discomfort? Is it a tightness in your chest? A knot in your stomach? A warmth in your face? Simply observe without judgment.
Now, acknowledge that experiencing difficulty is a part of being human. Everyone, at some point, faces challenges and feels pain. This is a shared human experience.
Place a hand over your heart, or wherever your body feels it needs gentle touch. Feel the warmth of your hand on your skin. This is a gesture of kindness towards yourself.
Silently, or in your mind, offer yourself these words: "May I be kind to myself in this moment." "May I accept myself just as I am."
Repeat these phrases to yourself, allowing the intention of kindness to permeate your being. "May I be kind to myself in this moment."
"May I accept myself just as I am."
Notice if there's any resistance to these words, any part of you that feels it doesn't deserve kindness. Gently acknowledge that part of you too, and offer the words again.
"May I be kind to myself in this moment."
"May I accept myself just as I am."
Imagine a warm, gentle light flowing from your hand into your chest. This light is a symbol of your own inherent goodness and worthiness. It's a light of understanding and compassion.
Allow this light to soften any tension you might be holding. Allow it to bring a sense of peace and ease. You are doing your best, and that is enough.
Breathe in this warmth and kindness. Breathe out any self-criticism or judgment.
As we begin to bring this practice to a close, carry this feeling of self-compassion with you. Know that you can return to these words, and to this feeling, whenever you need it. You have the capacity for great kindness, especially towards yourself.
Gently begin to deepen your breath. Wiggle your fingers and toes. And when you feel ready, slowly open your eyes.
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