Self-Kindness When Struggling: 6-Minute Guided Meditation | MyDepressionTeam

Connect with others who understand.

sign up Log in
Resources
About MyDepressionTeam
Powered By

Self-Kindness When Struggling: 6-Minute Guided Meditation

Posted on July 28, 2023

This is a short guided meditation by Dr. Christiane Wolf on self-kindness, which can give you more support during challenging times or when you’re having a rough day. Offering kindness to yourself, as you would do for a friend who is struggling, can help ease the pain and make you feel less alone.

Transcript

00:00:05:01 - 00:00:27:11

Dr. Christiane Wolf

Hello. So this is a short guided meditation on self-kindness, which you can do anytime you need a little bit of support. So I’m inviting you to find a posture that is as comfortable as possible right now.

00:00:29:11 - 00:00:43:01

Dr. Christiane Wolf

And if you like, you can close your eyes or just lower your gaze.

00:00:45:15 - 00:01:19:21

Dr. Christiane Wolf

And most of us have had the experience, then, that when things are rough, that it’s really helpful to have a friend that just sees our struggle and gives us a hug, or maybe says something like “that’s really hard right now” or “I see you’re having a rough day,” and so in this practice, we want to offer this kindness, this friendliness, to ourselves.

00:01:24:00 - 00:02:02:13

Dr. Christiane Wolf

So you can experiment, if you like, actually placing a hand on your chest, just like a friend would place a hand on your shoulder or hold your hand. You can also hold your own hand, and just letting yourself feel that if your body can receive that in this moment.

00:02:05:15 - 00:03:11:19

Dr. Christiane Wolf

And if it is helpful, connecting to the sensations of the breath, maybe taking a few longer and deeper breaths, and then saying to yourself, like, a phrase that is helpful, something like “this is really hard right now” or “this hurts,” and offering that to yourself, just simple acknowledgement with kindness.

00:03:13:22 - 00:04:15:20

Dr. Christiane Wolf

“This is a rough moment,” and then something like “this is what it feels like to struggle with this” or “this is what it feels like to have this kind of pain,” and maybe in your mind’s eye, inviting all the other people who know this feeling too, who struggle with the same condition, who felt this kind of struggle, this kind of pain, or who are feeling it actually in this moment.

00:04:20:17 - 00:05:24:18

Dr. Christiane Wolf

And sometimes, it can be helpful to imagine yourself and your circle with them or just being at your back, having your back, so you can sense that you’re not alone.

And then again, finding your own words to express something like “may I be kind to myself,” “may I be gentle with myself,” “may I not abandon myself.”

00:05:30:16 - 00:05:49:08

Dr. Christiane Wolf

And then when you’re ready, you can bring this practice to an end, and I’ll be ringing my chimes.

00:05:54:10 - 00:05:56:21

Dr. Christiane Wolf

Thank you.

Posted on July 28, 2023
All updates must be accompanied by text or a picture.

Become a Subscriber

Get the latest articles about depression sent to your inbox.

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

Related Articles

Throughout our lives, many of us experience anxiety. For people living with bipolar 1 disorder, t...

3 Types of Anxiety in Bipolar 1 Disorder

Throughout our lives, many of us experience anxiety. For people living with bipolar 1 disorder, t...
We all know the importance of a healthy diet, but how do your food choices play a role in your bi...

Diet for Bipolar 1 Disorder: 3 Foods To Avoid and 3 To Eat

We all know the importance of a healthy diet, but how do your food choices play a role in your bi...
Schizophrenia is a mental illness that typically starts to affect people between the ages of 16 a...

Employment and Schizophrenia: 5 Best Jobs

Schizophrenia is a mental illness that typically starts to affect people between the ages of 16 a...
If you’re living with depression, you’re already aware of the impact the condition can have on yo...

Depression Awareness: How To Get Involved

If you’re living with depression, you’re already aware of the impact the condition can have on yo...
To determine how you can reduce your medical expenses, MyDepressionTeam sat down with Susan Null...

How To Reduce Medical Bills: Top Financial Expert Shares 10 Tips

To determine how you can reduce your medical expenses, MyDepressionTeam sat down with Susan Null...
Living with depression can come with a variety of symptoms, and sometimes that includes experien...

Live Q&A: Shattering the Stigma Around Migraine With Dr. Starling

Living with depression can come with a variety of symptoms, and sometimes that includes experien...

Recent Articles

Bipolar 1 disorder and major depressive disorder share several symptoms. The correct diagnosis ca...

Bipolar 1 vs. Depression: Differences in Symptoms and Treatment

Bipolar 1 disorder and major depressive disorder share several symptoms. The correct diagnosis ca...
​If you have bipolar 1 disorder or attention-deficit/hyperactivity disorder (ADHD), it might be h...

Bipolar 1 and ADHD: 4 Differences

​If you have bipolar 1 disorder or attention-deficit/hyperactivity disorder (ADHD), it might be h...
If you’re living with bipolar disorder, you’ve likely experienced mood swings between mania (elev...

Bipolar Psychosis: 7 Things To Know

If you’re living with bipolar disorder, you’ve likely experienced mood swings between mania (elev...
Bipolar 1 disorder is a mood disorder characterized by episodes of mania (elevated mood and energ...

What Triggers Bipolar 1 Episodes and How Long Do They Last?

Bipolar 1 disorder is a mood disorder characterized by episodes of mania (elevated mood and energ...
According to the National Institute of Mental Health, schizophrenia is a mental disorder of psych...

Schizophrenia and Depression: 3 Similarities and 3 Differences

According to the National Institute of Mental Health, schizophrenia is a mental disorder of psych...
Schizophrenia is a lifelong mental illness that affects the way you think, feel, and act. It’s a ...

7 Ways To Help Prodromal Schizophrenia Symptoms

Schizophrenia is a lifelong mental illness that affects the way you think, feel, and act. It’s a ...
MyDepressionTeam My depression Team

Thank you for subscribing!

Become a member to get even more:

sign up for free

close
MyDepressionTeam
Add to your home screen
MyDepressionTeam Tap below and then 'Add to Home Screen'