Connecting compassionately with your true self script 1

Many people don’t know their authentic selves because they are stuck in roles or masks. When you connect with this authentic self, you reconnect with a sense of compassion for yourself and others.

The practice of meditation can help you open to the inner guidance of your authentic self. But you may have fears or beliefs about yourself that can keep you from being open to who you really are.

So, to build the courage you need to open to the wisdom of your authentic self, start with something simple.

Sit quietly in a comfortable posture, and allow yourself to breathe for a few minutes.

Notice where you are in your body. Is there a physical tension? Do you feel safe? Can you relax the mind? Can you rest in the present moment?

If you can, start to feel your breath in your belly. When your mind wanders, gently bring it back to the breath.

With your eyes closed, begin noticing sounds in the environment around you. As you do, ask yourself what you enjoy about the sounds.

For example, is there a sound that makes you feel calm and peaceful? Is there a sound that helps you think clearly? Notice the ways your mind and body connect to these sounds.

As you continue to focus on your breath and sounds, ask yourself how you would describe your authentic self. What does it sound like?

Try to give a name to this sense of self. You may say things like “kind,” “warm,” or “happy.” Whatever you come up with, be kind to your own self-awareness.

Now, imagine the qualities that you would like to see in your authentic self.

Think about the kindest, most gentle, and warmhearted qualities you can. Notice the ways your mind connects to these qualities.

Ask yourself: How would I describe my authentic self? How would I want to be perceived by the world?

Begin to notice whether you are more interested in what others think or how you might be perceived. Which perspective will you live by?

Consider your values, your goals, and the things that matter to you.

Now, connect with your authentic self. What do you like about yourself? What are your values, your talents, your passions, and your dreams?

Start with the first quality that you noticed about yourself. Imagine the qualities of that quality.

Notice the way your mind and body feel when you are that way.

When you feel connected to this quality, notice the way you feel when you hold that quality. It may feel calm, energized, clear, or playful. Notice the ways your mind and body feel in response to that feeling.

Notice how you feel when you bring this quality into your life.

When you are finished, sit quietly for a few minutes. Bring your attention back to the body and breath.

Take three slow, deep breaths, and then open your eyes.

Connecting compassionately with your true self script 2

Sometimes you feel disconnected from your true self because you are caught up in the negative aspects of your personality, like judgment, anger, and fear.

With this meditation, you can reconnect with the kindness and wisdom that are naturally present in your true self.

Sit comfortably and close the eyes. Breathe deeply and soften around your body. Invite a sense of kindness, gentleness, and patience into your heart.

Bring to mind a specific person you feel disconnected from. Notice the emotions that arise as you think about this person. Notice the thoughts about this person that come up when you imagine them.

Notice whether you have any judgments about this person or about yourself. Notice your reactions to these thoughts and emotions. What are they telling you? Do you believe that this person is inherently good or bad?

In this meditation, you are asking yourself to be compassionate with your true self, rather than letting the emotions and thoughts of judgment hold sway over your life.

As you sit and observe, you may notice that you start to feel more compassion toward this person. You may even want to tell them how you feel, in a non-judgmental way.

You can also begin to recognize that you are judging the thoughts and emotions about this person. You may begin to see that this person isn’t really as bad as you make him or her out to be.

You can also recognize that you are also judging yourself. You may notice that you are judging yourself for feeling angry, or for having a hard time forgiving someone.

Take a moment to notice any judgment that arises, and just observe it. It may be useful to note that you judge yourself for not being able to connect with the kindness and wisdom in your true self.

You may even notice that you are judging yourself because you believe that your true self is actually kind. In this meditation, you are inviting the kindness and wisdom of your true self to come forth.

Be aware of the breath in your body. Breathe gently and softly. If you get distracted, simply come back to the breath.

Continue sitting for a few minutes, and if you wish, open the eyes.

Connecting compassionately with your true self script 3

The practice of compassion offers the ability to connect with the suffering of the world. Compassion can help you cultivate a positive mind-set by allowing you to understand the human condition.

When we feel connected, we feel more powerful. But when we struggle with feelings of disconnection, our power is diminished.

Recognizing this feeling of disconnection helps you connect with your true self, which is the source of all power.

The following exercise guides you in doing this. You will reconnect with the source of your power by connecting with the part of yourself that is most powerful.

Find a comfortable meditation posture, inviting gentleness into the body from the beginning.

Bring to mind the person who has been the most challenging for you in the last day. Think about why you find this person challenging.

Notice if the challenge is a reflection of how you are feeling about yourself, and if that’s the case, notice this emotion. Try to connect with the emotions that are driving you.

Ask yourself: “Who is this person? What does he or she want?” When you recognize these answers, pause for a moment and ask yourself what you want.

Continue thinking about the answers until you have identified what you want. When you have come up with the answer, ask yourself, “What is this thing I want?”

Notice how this question makes you feel, and how you might be trying to satisfy it. This is the part of you that holds the source of your power.

When you feel connected to this part of yourself, ask yourself, “What else do I want?” As you think about this, pause and try to connect with that part of yourself.

The goal is to bring the two parts of yourself into alignment, so you can be in a position to offer your power in the world.

When you feel you have identified what you want, ask yourself what you are willing to give up in order to obtain it.

As you think about this, pause. Take a few breaths to reflect on the answer.

If you feel able to offer it, then make the commitment to yourself. Think of a person you know who has what you want, and make a plan for how you will show your appreciation to them.

You can also think of a way to give yourself what you want. For example, you can think of a way to practice mindfulness in your daily life, or you can think of ways to create a better situation in your work, or to take care of yourself in a way that nurtures your spirit.

Ask yourself: “What would I need to do to receive this?” Then think about the answer to this question and pause for a moment.

Think about how you can bring these two parts of yourself together to feel more whole.

After several minutes, return to your breath and notice that the mind has settled.

Open your eyes and notice the quality of your attention in this moment. Is it strong and focused, or is it scattered and distracted?

If you notice that you are experiencing either of these qualities, invite gentleness into the body from the beginning.

Close the eyes and begin to notice the sensations in your body. When you feel ready, you can take a few breaths and open the eyes.

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