Self-Compassion in 60 Seconds
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Erica: [00:00:00] When your inner critic wonât quit and you feel like youâre never enough⌠this is your pause, your permission, and your breath back.
You can breathe here. If your inner critic has been extra loud today, if you've been beating yourself up for not doing more, not being more, not fixing faster, this one's for you. Let's breathe together. Inhale through your nose. Hold. Exhale out your mouth. Let your shoulders drop.
Now, place your hand on your heart if that feels safe, and just say to yourself, I'm doing the best I can, even if you don't believe it yet.
Let's talk about compassion, the kind that starts with [00:01:00] you. You know how you're quick to forgive others, how you tell your friends it's okay, remind them they're human, and they're allowed to have off days .
Yeah. But when it comes to you, you turn mistakes into evidence . You turn emotions into flaws. You measure your worth against impossible standards. Here's the truth. Beating yourself up has never made you better. It's only made you bleed quieter. That inner war you've been fighting, it doesn't make you disciplined.
It makes you disconnected. Disconnected from your heart, your softness, your breath. What you actually need isn't more pressure. It's permission to be seen, to be human, to love yourself in the mess, not just after you've cleaned it [00:02:00] up.
Ask yourself gently, what am I saying to myself today? That I would never say to someone I love. Whose voice is this? Is it mine or is it something I inherited?
Breathe into your belly. Whisper this. Even if I didn't get it all right today, I still get to be loved again, even if I didn't get it all right today. I still get to be loved.
Feel that settlw in your body. Let it land.
Okay, here's your 60 second reset. Find stillness. Close your eyes. Inhale deeply through your [00:03:00] nose . 2, 3, 4. Hold two. Exhale gently out your mouth. 6, 5, 4, 3, 2, 1. Do it again this time. Imagine a soft, golden light surrounding your heart. Warm, forgiving, constant. Now say to yourself, may I be kind to myself in this moment.
May I give myself the same grace I give others? I don't have to earn my worth today.
Stay with that.
Let today be a day you don't abandon yourself. Not when you forget, not when you fail, not when you fall short. Compassion be your [00:04:00] comeback. You can reset in 60 seconds anytime. No fixing, no faking, just returning to the quiet, knowing you are already enough
See you tomorrow.
Erica: You donât have to hustle for your worth today. Just returnâgentlyâto the truth: you are already enough.
