¶ Intro / Opening
Music. Hello and welcome to the OCD and Anxiety Podcast where we explore how to have a more positive relationship with anxiety disorders taking back control so that you can start living the life you choose and not the one chosen by your fears.
¶ Welcome to the Podcast
Hello and welcome to episode 502 i hope that you're doing very well today no matter where you are the sun is shining it's getting hot here in barcelona and i hope the weather is good for you wherever you are if you are struggling with ocd or anxiety this summer and you would like to get some support with that well i offer a free discovery call to get that you can head over to my website robertjamescoaching.com it's a new updated website looking very shiny and
nice so you can head over there and you can book in for that free discovery call in today's podcast i'm sharing a self-compassion meditation self-compassion is one of the most important things that have really helped me in managing OCD and anxiety. And this meditation, you know, it can be very helpful for learning how to build that self-compassion.
You know, when the OCD is really present and you're getting caught up in, you know, shame, anxiety, guilt, all of these difficult emotions that so often accompany OCD. Please do subscribe. It really does help other people to find the show. And if you would like to leave the podcast a review, that would be amazing. It only takes a few moments and again it really does make a huge difference so many thanks, I really hope that you enjoy and off we go.
¶ Beginning the Self-Compassion Meditation
Let's take a moment to get comfortable You don't need to sit in a special way or breathe in any special way, Just let your body settle in whatever way feels okay for you, And when you're feeling ready, if you feel safe to do so, allow your eyes to gently close. Bring your attention to the breath. Not to control it, just to observe it. Breathe in deeply down into the belly.
And then breathe out through the mouth extending the exhale, and you might notice thoughts trying to pull your attention here or there and that's fine just come back to the breath again breathing deeply in through the nose, and then breathing out slowly through the mouth. There's no need to clear your mind. You're not here to be perfect, just present.
¶ Reflecting on Difficult Moments
Now I'd like you to think back to a recent moment. Maybe one where OCD or anxiety really took over, a moment when you felt hooked maybe caught in a compulsion a spiral of rumination or a wave of doubt. Just hold that moment in your awareness not to judge it but to actually look at it with a bit more kindness, ask yourself what was I needing in that moment, not what the OCD was telling you but what you, as a human being, really needed. Was it reassurance? Safety?
Permission to not have it all together? Now imagine someone you care about was going through the exact same thing. They were caught in a thought loop overwhelmed blaming themselves for it what would you say to them, how would you talk to them. Not just the words, but the tone. Now see if you can offer that same tone to yourself. Even if it feels a bit awkward at first. You don't have to believe it fully. Just try to give it a go.
You might say to yourself, I see you're struggling and that's okay. This is hard and it doesn't mean you're doing it wrong. You don't have to fix everything to be doing enough.
¶ Visualizing Compassion and Kindness
Now begin to imagine a white light above you soft steady uncomplicated, this isn't magic or some spiritual moment It's just a way of visualizing a different relationship with yourself. As you breathe in imagine pulling this white light down into your chest. Letting it sit behind the sternum right in the center. Imagine that the light is filling up your heart. It's looking for space. And as you're breathing this white light in, it's helping you feel more connected with yourself.
More compassionate. More kind. The light doesn't have to make you feel amazing But it is here to help you to realise that you don't have to turn against yourself, With every breath, you're not fixing something, You're simply getting more in touch with yourself more in touch with that underlying kindness and love that's there waiting for you. You're softening. Let this white light build quietly in your chest, not loud or dramatic but just present something steady something kind.
¶ Embracing Your True Self
You're not your worst moments. You're not your compulsions or your doubt or your fear. You're a person facing hard things and still here. And self-compassion doesn't mean that you'll never struggle again. It just means you'll stop making the struggle worse by blaming yourself for it. And if you want, quietly offer yourself this. I can feel this and still hold my ground. I am not the enemy. Not today.
Strength isn't in the comfort It's in the choice to keep going, Allow those words to land You don't have to force them Just allow them to be there, Take a deep breath in, down into the belly, and breathe out slowly through the mouth and begin to come back to your body, notice your feet on the floor once more notice yourself supported in the chair, there's nothing that you need to achieve in this moment, just know that you showed up today to practice this self-compassion meditation.
And when you're ready, open your eyes. And now just a quick reminder. Music.