Self-Compassion Pause – Guided Meditation Script

Let’s take a moment to pause – to tune into our experience with presence, curiosity, and self-compassion.

I invite you to begin by coming to a comfortable seated position, elongating your spine, and letting your shoulders and arms rest comfortably. Your hands may rest on your thighs or in your lap.
3 sec

Then take a moment to connect with the surface beneath you to help yourself ground into this practice.
6 sec

Once you feel grounded, turn your attention towards your breath, and let a few cleansing breaths move through you.
12 sec

Continue to breathe naturally, and then take a moment to connect with your heart by bringing a palm to rest on this part of your body.
8 sec

As you breathe, feel your hand rising and falling as your chest expands and softens. See if you can connect with this part of yourself with loving, tender presence, as if you were sending yourself care through the palm of your hand.
8 sec

Whatever you are going through in this moment, know that your experience is entirely human. Every emotion, every experience, everything that we go through is part of our humanity. Take a moment to honor your human experience with care, warmth, and curiosity.
10 sec