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:

1. Find a comfortable position

   Sitting, lying down, or standing—whatever works for you right now. Let yourself settle in.

2. Place your hand over your abdomen

   Notice your breath going in… and out.
   Inhale. Exhale.
   Don't change anything—just observe.

3. Tune 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.

4. Let 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.

5. If 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.

6. Repeat 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.