For today’s quick meditation, I wanted to explore the power of self kindness. Self-kindness is basically the opposite of being judgmental towards yourself. It’s simply recognizing the good things about yourself, while also having compassion and empathy for the things you might not like about yourself.
In this 10 minute guided meditation, you’ll be using self-kindness as a vehicle to release yourself from the negative thoughts and feelings that cause you to act unkindly toward yourself.
It will help you focus on being compassionate and kind to yourself, directing positive energy and positive emotions towards yourself. It’s a simple, quick, yet very effective way to let go of self-judgement and negativity.
Tapping into these self compassionate feelings through simple processes like this 10-minute meditation can help you manage stress, cope with life’s challenges and improve your well-being, especially with regular practice.
The power of self-kindness is undeniable, so this guided meditation was created to help you connect with that inherent goodness inside you.
In this self kindness guided meditation, you will take a 10-minute break from the world around you to focus on yourself, using the guided meditation audio as your guide. You will explore self kindness and compassion.
There’s something so special and powerful about being kind to ourselves. As you practice self-kindness meditation, you’ll notice that you will be kinder to yourself and others too. Treat yourself as you would treat a close friend going through tough times, with kind affection.
How to Use The Self Kindness Meditation
Find yourself a comfortable seat or position, whether that’s sitting cross legged, lying on the bed, or whichever position you prefer as long as you have a comfortable posture. You could place your hand on your heart or let them rest by your side.
You can keep your eyes open or closed as you prefer. Using the audio recording is one of my favorite ways to do guided meditation but you can also use the written script if you prefer.
Self Kindness Meditation Script
Use this Self-Compassion Guided Meditation to Improve Your Mental Health. Building this love and compassion towards yourself is the base for all kinds of important skills for us as human beings, like self validation, and self esteem.
As Buddha said, “You yourself, as much as anybody in the entire universe, deserve your love and affection.” – so let’s work towards unconditional love and self acceptance of your whole being, compassion towards your younger self, and love and acceptance of your self and your own body in the present moment.
Guided Meditation – Self-Kindness
Welcome to the self-kindness guided meditation.
Find a quiet place and make yourself comfortable. You should be in a seated position you can maintain for the duration of this meditation.
Draw a deep breath in to the count of one, two, three, four, five. And exhale to the count of one, two, three, four, five.
Inhale through your nose to the count of one, two, three, four, five. And exhale to the count of one, two, three, four, five.
As you journey through life you continue to evolve, with every passing day, another layer is peeled back to expose a beautiful human being. You shine through more and more each day.
Repeat after me…
I know that I deserve unconditional compassion and love.
May I give myself the loving kindness I deserve and may I be joyful and happy.
My peace frees me from suffering and fuels loving and healthy relationships.
Draw a deep breath in to the count of one, two, three, four, five. And exhale to the count of one, two, three, four, five.
Inhale through your nose to the count of one, two, three, four, five. And exhale to the count of one, two, three, four, five.
You are a human being, which means you might make mistakes. But when others make mistakes, you forgive them and lift them up it is important that you give yourself the same compassion. Your mistakes are merely opportunities to grow.
Repeat after me…
May I be understanding and patient with myself.
The more kindness and compassion I embrace, the better I look after myself.
I have the strength to make good choices.
I will freely rejoice in my success without shame, guilt, or remorse when I make mistakes.
Before we move on, I want you to think about the meaning behind those words. You are freely making promises to yourself about how you will treat yourself, but what is the reality of looking after your body and mind? What does rejoicing in your success look like?
I want you to envision yourself walking in the front door of your home. As soon as the door cracks open, you feel the warmth of your home rush out to meet you. The familiar smells overwhelm your senses and you feel at peace as you enter and walk through the house to your favorite room.
When the open the door to your favorite room you see yourself already inside. You look at each other in surprise, and though you feel hesitant, you approach yourself. You are both standing, facing each other like two people who haven’t seen each other in years.
Look at yourself and repeat after me…
You deserve unconditional compassion and love.
May you give yourself the loving kindness you deserve and may you be joyful and happy.
Your peace frees you from suffering and fuels loving and healthy relationships.
May you be understanding and patient with yourself.
You will take care of your body, you will look after your mind in pursuit of optimal health.
Though you spoke the words earlier, it feels different when you deliver them to your mirror image. It feels as though you are giving advice to your closest friend. And that’s when you realize – you are giving advice to your closest friend.
Repeat after me…
I know that I deserve unconditional compassion and love.
May I give myself the loving kindness I deserve. May I be joyful and happy.
My peace frees me from suffering and fuels loving and healthy relationships.
I will take care of my body and I will look after my mind in pursuit of optimal health.
I have the strength to make good choices.
I will freely rejoice in my success without shame, guilt, or remorse when I make mistakes.
May I be understanding and patient with myself.
The more kindness and compassion you embrace, the better you look after yourself.
Draw a deep breath in to the count of one, two, three, four, five. And exhale to the count of one, two, three, four, five.
Inhale through your nose to the count of one, two, three, four, five. And exhale to the count of one, two, three, four, five.
Whenever you need to feel self-kindness and engage self-compassion, you can tap into how you feel right now. Close your eyes and picture that meeting in your favorite room. Imagine the kind words you exchanged. Repeat them to yourself again. All of those warm, positive feelings are inside you all the time.
Draw a deep breath in to the count of one, two, three, four, five. And exhale to the count of one, two, three, four, five.
Wiggle your fingers to bring your awareness back to your physical body. Take a moment to wake your body up and return to your day when you are ready. Hold onto the warm light and remember that it’s always been inside you, if you need it, all you have to do is tap into it.
Download Self Kindness Guided Meditation Audio
We hope you enjoyed the script for this self compassion meditation.
Click below to get your download of the self kindness guided meditation audio file, which you can add to your Apple Music or whichever audio and music service you prefer.
Download the self kindness guided meditation audio file
More Meditation
If you want to try a different type of meditation, we’ve got you covered…
- Relaxing Guided Mindful Meditation for Sleep
- The Ultimate List of Transcendental Meditation Mantras
- Best Incense for Meditation: 11 Scents To Try
- 12 Mindfulness Art Activities for Inner Calm
- The Best Crystals for Meditation and How to Use Them
Whichever form of meditation you prefer, they can have a real life impact and act as an excellent way to release negative energy in your day to day life, and improve life satisfaction.
““Look at the sky. We are not alone. The whole universe is friendly to us and conspires only to give the best to those who dream and work.”“
— APJ Abdul Kalam
Anna is a Wales-based writer and graduate from SOAS University of London.
As the voice behind On Your Journey, she empowers women to embrace holistic well-being and spiritual growth through her expert insights into wellness and symbolism.
When she isn't writing thought-provoking articles, you'll find her busy crafting and raising her 4 children.
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