Let yourself settle in a comfortable position, sitting or lying down. Cover yourself with a blanket, if you like.
Feel your body as a whole, supported by the ground beneath you.
Place your hands on your heart, right hand on top of your left hand.
Remember a time when you felt resentment toward yourself.
Feel breath flowing gently through your heart, and notice whether there is constriction, aching, or numbness.
Be aware whether you feel self-blame, self-rejection, or self-condemnation.
When you are ready to, hold the intention to regard yourself with kindness, compassion, and forgiveness.
You may say the following silently to yourself:
- “May my heart be full of love and kindness.”
- “May I be safe and protected.”
- “May I heal in body, mind, heart, and soul.”
- “May I tend to myself during this trying time with loving care.”
- “May I offer compassion to myself, especially when I feel vulnerable.”
- “May I hold the fear and trepidation I may feel toward myself with tender care.”
- “May I regard myself and the mistakes I made with warmth and understanding.”
- “May I let go of the resentment I hold toward myself (or hold the intention to do so when I am ready).”
- “May I regard my shame and guilt and insecurity with gentleness and understanding, and may I be willing to let them go.”
- “May I treat myself as a dear friend, with warmth, compassion, and forgiveness.”
Keep your hands on your heart for a little while, feel the ground beneath you, and feel the earth breathing with you.
— Radhule Weininger in Heart Medicine