If you've come here today feeling like you're just not good enough, if part of you is tired
of being your own harshest critic then you're in exactly the right place.
This is a guided meditation for self-acceptance, a gentle 10 minutes to help you love who
you are, mistakes and all.
Whatever you've done, whatever you wish you had done differently, you are allowed to
set it down just for a little while.
Together we'll practice a little self-love, quiet in that inner critic and take one step
towards a happier life.
So let your eyes gently close whenever you're ready.
Welcome to calming anxiety.
I'm Martin, former frontline paramedic, now a clinical hypnotherapist and every single
day I share a short guided meditation to help you feel calmer, kinder and more at home
in yourself.
Let's start by letting the body know it is safe, settle back, let your shoulders drop just
down away from your ear.
We'll breathe together in through the nose before a soft hold at the top for two and then
a long, slow breath out for six.
The longer out breath is what switches on the body's own calm.
Ready with me?
Breathe in two, three, four.
Breathe out two, three, four, five, six.
Truly now allow yourself to just melt into the surface that supports you.
Let's do that again.
in, 2, 3, 4, pause, 2, 3, 4, 5, 6.
Beautiful.
Now let your breath return to its own natural rhythm.
Don't let it move.
And I'd like you to picture something resting in your hands, a simple bowl, one that you've
held a hundred times.
And imagine that once this bowl was dropped, it broke.
For a while it sat in pieces and you may have thought it was ruined, it's only good was
for throwing away.
But instead of hiding those breaks, someone took gold, real, warm, liquid gold and mended
every single line with it.
This is a true art.
The Japanese call it Kansugi.
And now, where the bowl once came apart, their unbright seams of gold.
The very places it broke are now the most beautiful thing about it.
You could never unbreak it, but you would never want to.
The gold only exists because of the cracks.
Now let that bowl be you.
Every mistake you have ever made, every place life has broken you a little.
These are not flaws to be hidden away.
They are your seams of gold.
They are where your wisdom lives, your kindness, your understanding of what it truly is to
be human.
You are not damaged goods.
You are mended in gold, mistakes in all.
You are home and you are beautiful precisely because you are mending.
So in the beauty of your mind's eye, visualize these words, allow them to drift and settle
into the deeper parts of all that you are.
I love who I am, mistakes in all.
I accept who I am exactly as I am today.
I release the need to be perfect.
My worth was never up for debate.
I am learning to be gentle with myself.
I forgive myself for the past.
I am allowed to be of work in progress.
I choose self-acceptance over criticism.
Let those words settle.
No need to hold them tightly.
Just let them drift down through you, like warmth spreading from your chest to your fingertips.
And we'll move through them once more, even softer.
I love who I am, mistakes in all.
I accept who I am.
I am worthy of my own kindness.
I am becoming someone I'm proud of.
I meet myself with compassion.
I am building a happier life, one kind thought at a time.
I am a little bit more happy than I am.
With today's three daily caring tips, one, talk to yourself like someone you love.
The next time you catch that harsh inner voice, pause and ask, "Would I say this to my
closest friend?"
Then offer yourself those gentler words instead, learning to love yourself often starts with
a change of tone.
Two, collect one good thing.
Tonight name a single thing you did well today, however small, self-worth isn't built in
grand gestures.
It's built in noticing.
And three, let mistake be a teacher, not a verdict.
Once something goes wrong, try swapping, I am a failure for I'm aning.
One is a cage, the other is a door.
Now gently come back.
Begin to deepen your breath.
With all your fingers and your toes, feel the surface beneath you holding you up.
Take in a deep breath, hold and then as you breathe out, stretch out those muscles in your
arms and legs and in your own time.
Let your eyes open, carrying that quiet self-acceptance with you into the rest of your day.
If this helped, remember the anchored app has a meditation for every mood at calminganxiety.fm
Thank you.
A kind review helps the next person find their way here too.
So until tomorrow my friend, love all that you are and then in everything, be kind.