Self-Compassion Meditation and Script
/An ideal short practice that you could do everyday to help you to be more kind and compassionate to yourself.
Self Compassion Meditation Script
Self-Compassion Meditation
(A short meditation script ideal for those who’ve recently faced a difficulty or challenge.)
Step One: Mindfulness
(Pause for a moment, allowing space for settling in.)
Turn your attention to your physical body.
Gently close your eyes if that feels comfortable for you.
Settle into as comfortable a posture as you can today.
If you’re experiencing a difficulty or challenge, notice where you feel it in your body.
Perhaps there’s some sensation in your chest… or belly.
Maybe you feel tension or tightness in your shoulders…
your jaw…
or even your forehead.
Use mindfulness to gently become aware of these sensations in your body.
Now, shift your attention to your thoughts.
Notice the thoughts in your mind.
Maybe there are negative thoughts, judgments, or blame.
There’s no need to fix or change anything—
simply observe.
Becoming mindful of these thoughts and aware of their presence.
Step Two: Self-Kindness
(Pause for a moment to allow stillness.)
Now, offer yourself words of kindness.
Say to yourself:
“This has been a difficult day. Let me be nice to myself.”
“Let me be kind to myself.”
“Let me give myself some time to relax.”
“It’s not easy going through these challenges. Let me give myself a break.”
You can use any words of kindness that feel appropriate.
If it’s difficult to find the right words,
imagine what you might say to a dear friend
who is facing these same challenges.
Offer those same compassionate words to yourself.
Step Three: Common Humanity
(Allow a gentle pause, creating space for reflection.)
Remember this: you are not alone.
Just like you are going through difficulty,
everyone experiences challenges—
it’s part of being human.
Right here, right now, there are many people around the world
navigating their own struggles,
some perhaps even more difficult than yours.
Remind yourself:
“It’s not just me. Life can be difficult and challenging.”
And with this reflection, remember—
we are all in this together, as one human family.
Bringing It All Together
As we bring this short self-compassion meditation to a close,
it may help to place your hand gently on your heart,
or wherever you feel those difficult sensations in your body.
Take a moment to wish yourself well.
(Pause for a breath.)
And when you’re ready,
gently allow this practice to come to a close.
