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Last Updated on January 12, 2021

The Beginner’s Guide to Practicing Self-Compassion Meditation

The Beginner’s Guide to Practicing Self-Compassion Meditation

Many of us who want to make a positive impact on the world try to have compassion for other people. But how many of us ever think about directing that compassion toward ourselves? Probably very few. The idea usually brings up thoughts of being self-absorbed or self-centered.

But, what makes us less deserving of our compassion than other people? If we want to achieve a higher level of personal development, which includes real happiness and inner peace, then we need to be able to have compassion for all people, and that includes ourselves.

“If your compassion does not include yourself, it is incomplete.” — Buddha

In this article, I’ll show you how to practice self-compassion meditation, so you can realize happiness and inner peace. I’ll include a self-compassion meditation script with suggestions on how to use it for maximum effectiveness. But before we get into the practice, it would be a good idea to understand what self-compassion is, and its many benefits.

What Is Self-Compassion?

When we have compassion for another person, we are aware of the person’s suffering, and we want to do something to alleviate it. This shows that we care enough about them to want to help.

Compassion also means that we are aware of the imperfect nature of being human. We realize that people have faults, and we don’t judge them harshly when they make mistakes.

As the term implies, self-compassion is compassion directed at ourselves. It is the same as compassion for another person. Intellectually, it sounds pretty straightforward, but actually putting it into practice can be a challenge.

So when we have self-compassion, we have an objective awareness of our own suffering, and we do what we can to ensure our well-being. In addition, we are not overly critical of ourselves, as we accept our mistakes and try to learn from them.[1]

Self-Compassion Is Not Self-Pity

Self-pity is an egocentric wallowing in our own problems, where we usually dismiss any realistic solutions. We allow our feelings to consume us, and just want attention and pity from others.

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With self-pity, we’re not able to see our problems objectively. We are too consumed by our emotions to see clearly. We’re in a state of mental and emotional confusion.

When we’re in self-pity, we don’t see our suffering in the broader context of the human condition. Therefore, we feel alone in our problems.

Self-Compassion Is Not Self-Indulgence

In our attempt to be good to ourselves, we may overindulge in activities that bring us pleasure. For example, we may reward ourselves for something good that happened to us by eating a quart of ice cream.

Remember, self-compassion is about taking care of our health, and not indulging in sensual pleasure or emotional gratification. Some things that are good for us may not be pleasurable, such as dieting or quitting smoking.

Some people may be afraid to do something that is truly for their benefit, because they’re afraid of failure. This is often the case with dieting. They don’t take into consideration the fallible nature of being human.

Self-compassion not only provides you with motivation for change and growth, but also with the ability to accept yourself when you fail.

Self-Compassion Is Not Self-Esteem

Self-esteem

is about feeling good about ourselves based on our perceived value. We all want to like ourselves, and that’s okay. But that is not the same as self-compassion, and the desire to care for ourselves in a healthy manner.

As a matter of fact, self-esteem can be either healthy or unhealthy. It all depends on how we acquired it. Did we put other people down in order to make ourselves feel better? Or, did we help someone during a difficult time.

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Now, self-compassion can lead to a healthy self-esteem, but just be aware that they’re not the same.[2]

Why Practice Self-Compassion Meditation?

There are many benefits of practicing self-compassion meditation. These benefits have been confirmed by scientific research.

Emotional Well-Being

People who are self-compassionate tend to have a better outlook on life. They know they’re taking good care of themselves, so they’re happier, and feel better about themselves.

In general, they love themselves, but not in an egocentric way. They love themselves in the same way that they love their partner, or family member. They love themselves unconditionally.

Physical Health

Self-compassion leads to a better lifestyle, and therefore, better health. People who cultivate self-compassion eat healthy, engage in physical exercise or activity, and good hygiene. By taking good care of themselves, they avoid the health consequences of neglect or abuse of their body.

Mental Health

Self-compassion also leads to better mental health. Self-compassionate people know how to manage stress, and are able to focus better. They are more optimistic, motivated, and feel a greater social connectedness.[3]

How to Practice Self-Compassion Meditation

There are several effective methods by which you can develop self-compassion, such as comforting your body, writing a letter to yourself, giving yourself encouragement, and mindfulness.[4] Here we’re going to focus on self-compassion meditation.

I’ve developed a meditation script specifically for self-compassion and unconditional love. What the meditation does is reprogram your subconscious mind to be more loving and compassionate toward yourself. Once the affirmations of the meditation are ingrained into your subconscious, they will manifest themselves in your thoughts and actions without any conscious effort.

There are several ways you can practice self-compassion meditation:

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  1. Read the meditation. Begin by sitting quietly and follow your breathing for a few minutes. You can also listen to soft music if you prefer. Once your mind has settled down a bit, read the meditation script either silently or out loud.
  2. Listen to the meditation. You can either listen to someone else read the meditation script, or make a recording you can listen to at any time. In fact, listening to affirmations in your own voice is highly effective for personal transformation.
  3. Write the meditation. Simply write the meditation script by hand in a notebook.

So which method is the most effective? I would say writing the meditation is the most effective because you’re applying several senses to assimilate the meditation—sight, touch, and hearing (if you verbalize it as you read and write it). In general, the more senses you apply, the more the affirmations of the meditation will be imprinted into your subconscious mind.

What I would recommend is that you write the meditation by hand for about 10 to 15 minutes per day. You are welcome to do it longer if you want. You probably won’t get through the entire script in that time, so just write as much as you can during the allotted time, and then pick up where you left off in your next session.

Though you’ll see results in just a few days, it’s important to continue doing the meditation consistently for at least a couple of months in order for the changes to become permanent.

Self-Compassion Meditation Script

Here is the self-compassion meditation script:

As I continue on my journey through life, I am becoming an evolved human being. There is a beautiful person within me wanting to emerge. May I allow this wonderful person to shine through, and see him/her each time I look into the mirror.

What I Deserve

I am aware that I deserve unconditional love and compassion. May I be loving, kind, and compassionate toward myself. May I be happy and joyful. May I be peaceful and free from mental, emotional, and physical suffering. May I live long, and have healthy loving relationships.

Forgiving Myself

I am aware that as a human being, I am fallible, and so are the other people in my life. May I be forgiving of my own mistakes, as well as those of others. May I see my mistakes as opportunities to learn and grow. May I be patient and understanding.

Caring for My Body

As I develop compassion for myself, I will take good care of my body. May I learn which foods and nutrients nourish my body and mind, and lead to optimal health, performance, and longevity. May I have the strength to make healthy choices in my diet in order to realize good health.

I will rejoice in my successes, and will not feel guilt, shame, or remorse over minor lapses.

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May I incorporate sufficient physical activity into my daily routine to promote physical, mental, and emotional well-being. May I be mindful of substances such as alcohol, tobacco, unnecessary medications, and other substances that are obstacles to my personal growth, and have the strength and courage to let them go.

Caring for My Mind

I am aware that a peaceful mind is the key to good mental and emotional health. May I develop that peaceful mind through meditation, and living mindfully in the present moment. May I cultivate a quiet and peaceful environment, so it allows my mind to calm down naturally.

May I be aware of the great wisdom that is within me, and allow it to emerge through a peaceful mind. May I learn to cherish peace and quiet.

Caring for My Emotions

I am aware that there is a reason for each of my emotions. May I have the inner strength to look at the sources of my painful emotions, so I can transform and be free of them. May I have the inner strength to not depend on pleasure and emotions as my sources of happiness, but rather on a peaceful mind.

May I always remember that I deserve love and compassion from myself. Just as other people are deserving of peace, love, and happiness, so am I. May I be courageous in dealing with difficulties, and always meet with success. May I be diligent and committed to my personal development. May my True Nature shine through, and onto all beings I encounter.

End meditation script.

Final Thoughts

To many of us, practicing self-compassion may seem a little strange. However, it is essential if we want to realize our full potential, and this includes living a happy, healthy, and peaceful life.

We can learn to care for ourselves in a way that is not self-centered or selfish, if we’re able to get past our false humility.

Self-compassion meditation is another powerful tool to help you in your personal development. It’s easy to practice, and you’ll see fast results. And if you stay with it, it will literally rewire your brain for better care of yourself throughout your life. This is something you’ll truly come to appreciate as you get older.

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More About Meditation

Featured photo credit: Ester Marie Doysabas via unsplash.com

Reference

[1] Self-Compassion.org: Definition of Self-Compassion
[2] Self-Compassion.org: What Self-Compassion Is Not
[3] Wellness Mama: Talking to Yourself With Self-Compassion (& Why It’s Healthy)
[4] Health Harvard: The Power of Self-Compassion

More by this author

Charles A. Francis

Author, meditation teacher, and director of the Mindfulness Meditation Institute

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Last Updated on July 21, 2021

How to Practice Positive Meditation in 2 Simple Steps

How to Practice Positive Meditation in 2 Simple Steps

Just by simply spending some effort and time, staying positive every day can be easily achieved. All that is required is a fraction of your time, 10-15 minutes a day to cultivate the positive you!

But first, what is really positive thinking? Do you have to be in an upbeat, cheerful and enthusiastic mood all day to be positive minded?

No. Positive thinking simply means the absence of negative thoughts and emotions – in other words, inner peace!

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When you are truly at peace within yourself, you are naturally thinking positively. You don’t have to fight off negative thoughts, or search desperately for more positive thoughts. It just happens on its own. And here are 2 positive thinking meditation tips to empower you:

1. Relax as You Meditate

A powerful, simple yet rarely used technique is meditation. Meditation doesn’t have to take the form of static body posture. It can be as simple as sitting in a comfortable chair listening to soothing music. Or performing relaxation techniques such as deep breathing exercises.

Meditation is all about letting go of stressful or worrisome thoughts. That’s it! If you spend just a few minutes per day feeling relaxed and peaceful, you automatically shift your mind into a more positive place. When you FEEL more relaxed, you naturally THINK more positively!

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Start with a short period of time, like 5 or 10 minutes a day. You can meditate first thing in the morning, during your lunch break, right before you go to bed at night, or any time. The most important thing is to consciously let go of unproductive thoughts and feelings. Just let them go for those few minutes, and you may decide not to pick them back up again at all!

2. Practice Daily Affirmations

Positive affirmations can be used throughout the day anywhere and at anytime you need them, the more you use them the easier positive thoughts will take over negative ones and you will see benefits happening in your life.

What are affirmations? Affirmations are statements that are used in a positive present tense language. For example, “Every day, in every way, I’m getting better, better and better” is a popular affirmation used by the late Norman Vincent Peale.

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So how does one go about using positive affirmations in everyday life? Let’s look at some guidelines to follow when reciting your daily affirmations.

  1. Use first person pronouns in your message (I)
  2. Use present tense (I have)
  3. Use positive messages (I am happy)
  4. Repeat your affirmations on a consistent basis

Affirmations have to be said with conviction and consistency. Start your day by saying your affirmations out loud. It wouldn’t take more than 5 minutes to repeat your affirmations; yet when done consistently, these positive affirmations will seep into the subconscious mind to cultivate the new positive you.

Here’s an example of a “success affirmation” you can use on a daily basis:

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I am successful in everything I do. Every venture I get into returns wealth to me. I am constantly productive. I always perform to the full potential I have and have respect for my abilities.
My work is always given positive recognition. I augment my income constantly. I always have adequate money for everything I require. I spend my money prudently always. My work is always rewarded.

You can find more examples here: 10 Positive Affirmations for Success that will Change your Life

Remember, affirmations work on the basis of conviction and consistency. Do yourself a favor and make a commitment to see this through.

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Begin practicing these positive thinking tips right now. And I wish you continued empowerment and growth on your positive thinking journey.

More About Positive Thinking

Featured photo credit: Jacob Townsend via unsplash.com

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