5-Minute Self-Compassion Meditation Script

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Tired of beating yourself up? Here’s a self-compassion meditation script that is proven to help immensely.

It’s time to give yourself a break.

In this post, I’m sharing my most powerful guided self-compassion meditation script that has helped me rewire my brain toward treating myself better.

I’ve also included a short self-compassion meditation script that you can download, print out, and keep handy whenever you want to give yourself an encouragement boost.

You’ll also find a guided meditation video in which I’m walking you through this short healing practice.

Let’s jump right into it!

This post is all about self-compassion (self-compassion meditation script included!).

Table of Contents

👩🏻 What is self-compassion?
🧘🏾‍♂️ What is self-compassion meditation?
📖 5-minute self-compassion meditation script
📝 Bonus: Self-compassion worksheets PDF

👩🏻 What is self-compassion?

I used to tell myself: “You must not make a mistake. Everything you do is supposed to be perfect. If you can’t do perfect, don’t do at all.”

I used to scold myself: “You would have been in a better place now if you’d thought about this properly.”

I used to push myself: “You should be this and that. You are lacking here and there. You should learn how to be different.”

I know 100% that so many other creatives house similar conversations with themselves in their minds.

I wish we weren’t so harsh on ourselves… but at the same time, I’m glad I had this experience because now I can understand others better without judgment and even (hopefully) help someone cope with similar struggles.

Self-compassion exercises are one of the most useful ways to cut yourself some slack and provide some support.

According to Dr. Kristin Neff who introduced the term, self-compassion means that you are kind and understanding when confronted with personal failings.

This means you can notice your suffering, can care for yourself when it happens, and will offer kindness and understanding to yourself if you fail.

You also recognize that you are not perfect and will never be (just like any other human being).

Sounds like a natural course of events, doesn’t it?

Well, it’s not that simple… Depending on your upbringing, it might be extremely difficult for you to be kind to yourself.

The good news is that it’s possible to learn the skill of self-compassion.

And the fastest way to trigger this process is to start actively affirming a new way of thinking — through meditation and affirmation.

🧘🏾‍♂️ What is self-compassion meditation?

Self-compassion meditation is a mindful practice that is done to cultivate a compassionate, loving, understanding relationship with yourself.

It uses breath, relaxation, visualization, and affirmations to help you get into a state of forgiveness and acceptance.

A self-compassion meditation:

Helps you learn how to find support within (which is a very crucial skill but is not so common);
Makes it easier to get through difficulties even if there’s no one by your side;
Helps you develop safety and trust in a relationship with yourself which drastically improves mental health;
Allows you to let go of whatever is happening in your life for a moment and reflect;
Gives instant emotional relief — just like a chat with a close friend;
Lets you become your own safe space which leads to decreased anxiety.

Here are some other meditations that you might enjoy:

Body Gratitude Meditation Script (+ Guided Meditation)

5 Minute Gratitude Meditation Script (+ Video)

How to Hug Yourself to Feel Better + Guided Meditation

Message for Someone Going Through a Hard Time (+ Guided Meditation)

📖 5-minute self-compassion meditation script

In this chapter you’ll find a mindful self-compassion meditation script that I put together for myself when I was going through something… and I’ve been coming back to it since then, doing the practice over and over again, improving and polishing it.

If you prefer a printed copy of the script, you can click here and download the self-compassion meditation script PDF — a printable that is ready to be printed out and hung over your desk. 🙂

You can also repeat affirmations from this meditation throughout your day to cheer yourself up.

Before we start, I wanted to share with you my favorites — crystals, meditation pillow, candles, and such — that turn my practice into an enjoyable ritual:

Click here to check out my SPIRITUAL ESSENTIALS

Now, let’s begin our meditation.

Make sure nothing will interrupt you for the next five minutes. Mute your phone. Even if it’s something urgent, a few minutes are not going to change anything.

Sit comfortably wherever you are — you might sit on a chair or a pillow on the floor… Just make sure you can keep your back straight and relax your body.

Put your hands where it feels natural — I like to keep mine open on my thighs to keep the energy flowing freely through the limbs.

When you are ready — close your eyes.

Take a deep breath in through your nose, hold for a moment… and release through your mouth.

Notice the rhythm of your breath. Observe the cool air coming in, and the warm air coming out.

Now, imagine a ray of white light coming down from the sky in front of you. It is lighting up everything around you.

Then it starts swirling and getting bigger and brighter… And you see a figure shaping inside of it.

They are wearing white flowy clothes and you can see them smiling softly… They’re stepping out of the light towards you and you realize that it’s you.

It is your higher self that loves you and cares for you. They come closer, sit in front of you, and hug you tight.

While in the arms of your higher self, repeat the following affirmations:

I am doing my best and that’s all that matters.

I’ve come so far and it shows how strong I am.

I allow myself to be a work in progress.

I don’t have to be perfect to get my love and protection.

I forgive myself for all the mistakes that I made and will make.

It’s okay for me to make mistakes.

I am patient with myself as I change and learn.

I am happy to be myself because I am so unique.

Today, I let go of everything I cannot change.

I give myself time to play and to just be without any outcome.