Self Compassion Meditation – 15 Minute MP3 – Full Version
£7.99
This 15-minute guided meditation gently leads you into a state of heart coherence, helping you cultivate self-compassion through loving affirmations and The Nine Prayers — a Buddhist prayer for peace, joy, love and kindness. This is a nourishing practice to soften the heart and bring more ease into your life.
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Nurturing Self-Compassion
So much of our own suffering—whether physical, mental or emotional—stems from the way we speak to ourselves. This gentle guided meditation is designed to help you cultivate more kindness, love and compassion towards yourself.
As you soften the inner dialogue and open your heart, you’ll not only experience greater ease and joy in your own life, but also naturally radiate this uplifting energy outwards, touching the lives of those around you.
This 15-minute meditation blends heart-centred awareness with the transformative power of The Nine Prayers, a traditional Buddhist prayer for love, peace, joy and compassion. It gently guides you into a state of heart coherence—a harmonious connection between mind, body, and spirit.
The practice begins with a calming, body-focused relaxation using the breath to release tension and quieten the mind. Once you are settled, the meditation unfolds in three stages:
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Extending Love Outward – You’ll imagine offering kind and loving affirmations to someone you love or a beloved pet, allowing a warm sense of care to flow from your heart.
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Sharing the Moment – You and your loved one rest together in this field of kindness, sharing affirmations that deepen the sense of connection and shared compassion.
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Turning Inward – As your loved one gently steps away, the kindness you’ve cultivated is directed inward, nurturing your own heart with tenderness and love.
The meditation is beautifully supported by The Nine Prayers:
May I be peaceful, happy, and light in body and spirit
May I be free from injury. May I live in safety
May I be free from disturbance, fear, anxiety and worry
May I learn to look at myself with the eyes of understanding and love
May I be able to recognise and touch the seeds of joy and happiness in myself
May I learn to identify and see the sources of anger, craving, and delusion in myself
May I know how to nourish the seeds of joy in myself every day
May I be able to live fresh, solid and free
May I be free from attachment and aversion, but not be indifferent
This simple yet profound practice is suitable for all experience levels. Whether you’re looking to ease self-criticism, deepen your self-care, or bring more peace and presence into your daily life, this meditation offers a gentle way to come home to yourself.
✨ Length: 15 minutes
🧘 Focus: Self-Compassion, Heart Coherence, Loving-Kindness
🎧 Format: Guided Audio Meditation (Downloadable MP3)
I hope you enjoy and find benefit from this self compassion meditation. Please feel free to comment on your experience by clicking the 'Reviews' tab above.
Wishing you light, love and peace.
Olly
Credits
Narration and words by Olly Wedgwood
Music by Piotr Witowski from Pixabay
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