Calm-Hearted Self-Compassion Meditation

Audio File

Instructions

Find a comfortable seated position in a chair or on the floor.
Find a soft gaze with your eyes or allow them to close.
Place your right hand over your heart.
Place your left hand on your left knee.
Bring a mistake you made into your awareness.
As you do each of the breaths in and out, and as you retain your breath, repeat the phrase “May I forgive myself.”
Begin by inhaling for a count of 4.
Hold the breath in for a count of 7.
Exhale for a count of 8.
Continue for 7 rounds.
Return to your natural breath.
Gently open your eyes when you’re ready.