Positive self-awareness script 1

The self-talk you engage in regularly is often unkind. You beat yourself up, hold yourself to unrealistic standards, and focus on how to always be better. With mindfulness, you can tune in to this voice and acknowledge these thoughts.

You can also learn to tune in to the things you like about yourself. Even if they aren’t obvious in every moment, there are parts of you that you like. In this exercise, you will bring your awareness to these aspects of yourself to offer a more complete picture of who you are.

Close the eyes and find a comfortable posture in which to sit. Bring your awareness to the sensation of the body breathing. You can focus on the chest, abdomen, or nostrils.

For the first few minutes, allow the mind to settle and focus by returning your attention to the breath as many times as necessary Once the mind has settled, begin by bringing something to mind that you appreciate about yourself.

Start with the body. Ask yourself what you like about your body, and just pause to appreciate it for a moment. It may be a physical feature, like your hair or skin, or it may be a quality, like strength or flexibility.

As something arises, stay with the experience of liking this part of yourself for a few breaths.

After a minute or two of working with the body, switch to the mind. Look at the qualities of your brain and emotional experience. Ask yourself what you appreciate about your brain, your insight, and your personality. Again, simply be with the appreciation when something arises.

For the last few minutes, focus on the five traditional senses: sight, smell, taste, hearing, and touch.

Go through each sense, recognizing the beauty and pleasure these senses have brought you. For example, recognize that your sense of hearing has allowed you to hear the voice of a loved one.

The sense of touch has allowed you to feel the comfort of a hug. Be with each sense, what gifts it brings you, and the appreciation.

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Positive self-awareness script 2

In this exercise, you will become aware of the ways in which you like yourself. You can recognize your strengths and qualities, even if they aren’t fully clear at this point.

Close the eyes and invite gentleness into the body.

Take a moment to consider some of the qualities of yourself you like. Be honest. If you have struggled with perfectionism or low self-esteem, this exercise is especially important.

Bring to mind one of the things you like about yourself. As it arises, note where you feel it, how it feels, and what qualities it brings to your awareness.

Think of the qualities of yourself that you like, noticing the sensations, sounds, and emotions. Bring to mind how you like them. What do they feel like? Where are they located in the body?

Be with the qualities you like about yourself, noting any feelings associated with these things. Let the mind rest with these qualities, bringing some level of intimacy to the experience.

After a few minutes, return to your body. Notice where you are sitting, and how it feels to be sitting. Breathe slowly for a few minutes, noticing any discomfort or tension.

Open the eyes and turn toward yourself, noticing how you look. Notice if there are areas of yourself that you appreciate. Remember to be kind to yourself, to remember the ways in which you like yourself.

Positive self-awareness script 3

It may not be easy to bring your awareness to the things you like about yourself.

Even if you feel that you like yourself, it may be hard to acknowledge that.

You may be looking in the wrong places, or you may be looking at things with a critical eye. The good news is that, by bringing awareness to this topic, you can develop a sense of appreciation.

As you practice this exercise, keep in mind that it is not about being perfect or perfecting anything. It is about developing a sense of self-acceptance and self-love.

Close the eyes and find a comfortable posture in which to sit. Bring your awareness to the sensation of the body breathing.

For the first few minutes, allow the mind to settle and focus by returning your attention to the breath as many times as necessary. Once the mind has settled, begin by bringing something to mind that you like about yourself.

Start with the body. Ask yourself what you like about your body, and just pause to appreciate it for a moment. It may be a physical feature, like your hair or skin, or it may be a quality, like strength or flexibility.

As something arises, stay with the experience of liking this part of yourself for a few breaths.

After a minute or two of working with the body, switch to the mind. Look at the qualities of your brain and emotional experience. Ask yourself what you appreciate about your brain, your insight, and your personality. Again, simply be with the appreciation when something arises.

For the last few minutes, focus on the five traditional senses: sight, smell, taste, hearing, and touch.

Go through each sense, recognizing the beauty and pleasure these senses have brought you. For example, recognize that your sense of hearing has allowed you to hear the voice of a loved one.

The sense of touch has allowed you to feel the comfort of a hug. Be with each sense, what gifts it brings you, and the appreciation.

For the last few minutes, focus on the five traditional senses: sight, smell, taste, hearing, and touch.

Go through each sense, recognizing the beauty and pleasure these senses have brought you. For example, recognize that your sense of hearing has allowed you to hear the voice of a loved one.

The sense of touch has allowed you to feel the comfort of a hug. Be with each sense, what gifts it brings you, and the appreciation.

Click here to get back to the list of self-compassion meditation scripts

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