Connect with others who understand.

Sign up Log in
Resources
About myIBSteam
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 gives 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.

We'd love to hear from you! Please share your name and email to post and read comments.

You'll also get the latest articles directly to your inbox.

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service.
All updates must be accompanied by text or a picture.

Subscribe now to ask your question, get answers, and stay up to date on the latest articles.

Get updates directly to your inbox.

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

Related Articles

Irritable bowel syndrome (IBS) leads to symptoms like abdominal pain, bloating, diarrhea, and con...

Probiotics for IBS: Do They Help?

Irritable bowel syndrome (IBS) leads to symptoms like abdominal pain, bloating, diarrhea, and con...
If you’re living with irritable bowel syndrome (IBS), you’re already aware of the impact the cond...

How To Get Involved With IBS Awareness

If you’re living with irritable bowel syndrome (IBS), you’re already aware of the impact the cond...
To determine how you can reduce your medical expenses, myIBSteam sat down with Susan Null of Sys...

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

To determine how you can reduce your medical expenses, myIBSteam sat down with Susan Null of Sys...
Eat healthier. Exercise more. Learn a new skill. Pay off a credit card. Many of us have made simi...

Setting Intentions for 2020 With Irritable Bowel Syndrome (IBS)

Eat healthier. Exercise more. Learn a new skill. Pay off a credit card. Many of us have made simi...
Living with irritable bowel syndrome (IBS) may change your holidays, but you can still have enjoy...

How to Enjoy the Holidays Despite IBS

Living with irritable bowel syndrome (IBS) may change your holidays, but you can still have enjoy...
There is an old saying: “Good fences make good neighbors.” Having healthy boundaries in relations...

How Good Boundaries Make Life With IBS Easier

There is an old saying: “Good fences make good neighbors.” Having healthy boundaries in relations...

Recent Articles

4 Ways To Reduce the Cost of Medication The price of medication affects the quality of life f...

4 Ways To Reduce the Cost of Medication (VIDEO)

4 Ways To Reduce the Cost of Medication The price of medication affects the quality of life f...
MyHealthTeam does not provide health services, and if you need help, we’d strongly encourage you ...

Crisis Resources

MyHealthTeam does not provide health services, and if you need help, we’d strongly encourage you ...
People with irritable bowel syndrome (IBS) often rely on controlling their diet to reduce uncomfo...

Carnivore Diet for IBS: Is It Effective?

People with irritable bowel syndrome (IBS) often rely on controlling their diet to reduce uncomfo...
Living with irritable bowel syndrome (IBS) often means carefully managing your diet to avoid trig...

6 Milk Alternatives for IBS: Understanding Your Options

Living with irritable bowel syndrome (IBS) often means carefully managing your diet to avoid trig...
Cramping, stomach pain, bloating — if you have irritable bowel syndrome (IBS), you’re no stranger...

Can a Heating Pad Help With IBS Pain?

Cramping, stomach pain, bloating — if you have irritable bowel syndrome (IBS), you’re no stranger...
Welcome to myIBSteam — the place to connect with others living with irritable bowel syndrome (IB...

Getting Started on myIBSteam (VIDEO)

Welcome to myIBSteam — the place to connect with others living with irritable bowel syndrome (IB...

Thank you for subscribing!

Become a member to get even more: