Objective:
This exercise focuses on fostering a deep sense of self-compassion and inner harmony. It’s particularly beneficial for those who have experienced trauma and are working towards decolonizing their mind and body, helping to create a nurturing internal environment.
Duration:
15-20 minutes
Preparation:
Find a peaceful, comfortable space where you won't be disturbed.
Choose a comfortable position, either sitting or lying down.
Optionally, have calming background music or nature sounds.
Instructions:
Welcoming the Self:
Begin by acknowledging your presence in the space. Recognize that this time is for you and about reconnecting with yourself.
Centering with Breath:
Gently close your eyes. Focus on your breath, taking slow, deep inhalations and exhalations. Feel your chest and belly rise and fall with each breath, grounding you in the present moment.
Heart-Hand Connection:
Place one hand over your heart and the other on your abdomen. Feel the warmth of your hands and the gentle pressure against your body.
As you breathe, imagine love and compassion flowing from your hands into your body, soothing and nurturing every part of you.
Guided Visualization for Self-Compassion:
Visualize a warm, gentle light enveloping you. This light represents compassion, understanding, and love. See it filling you up, healing any internal wounds and offering comfort.
Imagine this light gently dissolving any negative self-perceptions, leaving you feeling whole, accepted, and at peace.
Affirmation Echoes:
Silently or softly, recite affirmations that reinforce self-compassion. These might be phrases like “I am worthy of compassion,” “I embrace myself with love and understanding,” or “I am healing more every day.”
Release through Exhalation:
With each exhale, imagine releasing any remnants of pain, doubt, or negative beliefs. Feel them leaving your body, making room for peace and self-compassion.
Basking in Harmony:
Remain in this space for a few moments, basking in the feelings of warmth, compassion, and harmony within yourself. Notice the sensations in your body and any emotions that surface, greeting them with kindness.
Gently Returning:
Gradually bring your awareness back to your surroundings. Wiggle your fingers and toes, stretch lightly, and when you’re ready, open your eyes.
Take a moment to thank yourself for engaging in this practice of self-compassion and healing.
This exercise is about creating a safe inner sanctuary where healing can flourish. It’s a powerful tool for those on a journey of trauma recovery and decolonization, offering a way to gently nurture and affirm oneself in a compassionate and understanding space.
With Love and compassion,
Desireé B Stephens