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

Connect with others who understand.

sign up log in
Resources
About MyFoodAllergyTeam
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.

Become a Subscriber

Get the latest articles about food allergies sent to your inbox.

Related articles

When your child has food allergies, every encounter where snacks, meals, or drinks are involved c...

8 Concerns Only a Food Allergy Parent Would Understand

When your child has food allergies, every encounter where snacks, meals, or drinks are involved c...
When you live with serious food allergies — or even severe intolerances — eating out can be a cha...

12 Tips for Eating Out Safely With Food Allergies

When you live with serious food allergies — or even severe intolerances — eating out can be a cha...
Tired of scouring the internet or cookbooks for kid-friendly dinner ideas that you know will be a...

4 Allergy-Friendly Dinner Recipes for Kids

Tired of scouring the internet or cookbooks for kid-friendly dinner ideas that you know will be a...
Looking for that final allergy-friendly snack to fill your kid’s school or camp lunchbox? Prepari...

4 Allergy-Friendly Snacks for Kids’ Lunches

Looking for that final allergy-friendly snack to fill your kid’s school or camp lunchbox? Prepari...
If you’re living with food allergies, you’re already aware of the impact the condition can have o...

Food Allergy Awareness: How To Get Involved

If you’re living with food allergies, you’re already aware of the impact the condition can have o...
To determine how you can reduce your medical expenses, MyFoodAllergyTeam sat down with Susan Nul...

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

To determine how you can reduce your medical expenses, MyFoodAllergyTeam sat down with Susan Nul...

Recent articles

The immune system is designed to defend against pathogens — foreign invaders like bacteria and vi...

What Does a Food Allergy Rash Look Like? Pictures and Treatments

The immune system is designed to defend against pathogens — foreign invaders like bacteria and vi...
If you have a food allergy, you may wonder about the likelihood of passing it on to your children...

Are Food Allergies Genetic? 4 Facts To Know

If you have a food allergy, you may wonder about the likelihood of passing it on to your children...
When a child has a serious food allergy, any symptom — including a fever — can be alarming. Food ...

Can Food Allergies Cause Fever? 5 Things To Know

When a child has a serious food allergy, any symptom — including a fever — can be alarming. Food ...
We’ve recently become more aware of peanut allergies, especially in schools. To keep children saf...

10 Things To Know About Peanut Allergies

We’ve recently become more aware of peanut allergies, especially in schools. To keep children saf...
Many people with food allergies have an allergic reaction within a few minutes of eating a food a...

How Long Do Symptoms of a Food Allergy Reaction Last?

Many people with food allergies have an allergic reaction within a few minutes of eating a food a...
Some children are genetically predisposed to develop related allergic conditions known as the ato...

Do Food Allergies Lead to Asthma? Understanding the Connection

Some children are genetically predisposed to develop related allergic conditions known as the ato...
MyFoodAllergyTeam My food allergies Team

Thank you for subscribing!

Become a member to get even more:

sign up for free

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