Simple Self-Kindness & Supportive Touch Meditation
This is a simple self-kindness practice you can do anytime you have a few moments to yourself—in the morning, in the evening, before or after your commute. It's a way to pause, relax, and practice being kind to yourself—on the good days and the hard ones.
Step-by-step Guide
1Find a comfortable position
Sitting, lying down, or standing—whatever works for you right now. Let yourself settle in.
2Place your hand over your abdomen
Notice your breath going in… and out.
Inhale. Exhale.
Don't change anything—just observe.
3Tune into your breath
Notice the rhythm. Does your inhale feel longer or shorter than your exhale?
Is your breath deep or shallow?
Let yourself simply notice.
4Let your body soften
Feel any tension in your neck, shoulders, or traps begin to release—just a little.
No need to force it. Just allow a bit more ease.
5If it feels right, give yourself a hug
Wrap your arms around yourself. Feel the warmth and weight of your body.
Let the breath fill your abdomen, your chest, your back—especially the space between your shoulder blades.
6Repeat these phrases silently or out loud
- May I be safe
- May I be happy
- May I be healthy
- May I be strong
- May I be peaceful
Repeat them again, at your own pace.
7Close with gratitude
Say to yourself:
Thank you, body, for the gifts you've given me.
Thank you, mind and self, for all you've done.
I appreciate you. I love you. I'm grateful.
Grateful for the gifts you've given me—today, this week, this year.
8Just breathe
One more breath in.
One more breath out.
Let that feeling of gratitude and kindness stay with you as you move into the rest of your day.
Tip
You can customize the phrases to whatever resonates most with you. The important thing is to use words that feel genuine and supportive to you.