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

Connect with others who understand.

sign up Log in
Resources
About MyMSTeam
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 multiple sclerosis sent to your inbox.

Related Articles

Raising awareness about multiple sclerosis (MS) helps contribute to the well-being, support, and ...

MS Symbols: Ribbons, Butterflies, and Why Awareness Matters

Raising awareness about multiple sclerosis (MS) helps contribute to the well-being, support, and ...
Lea este artículo en españolWe all respond differently to information about our health. After lea...

Just Diagnosed With MS — Now What? 9 First Steps

Lea este artículo en españolWe all respond differently to information about our health. After lea...
People living with multiple sclerosis (MS) again face the choice of whether to get an updated mes...

MS Symptoms and COVID-19 Vaccines: Is There a Relapse Risk?

People living with multiple sclerosis (MS) again face the choice of whether to get an updated mes...
In a recent survey, 81 percent of MyMSTeam members reported that multiple sclerosis (MS) negative...

Stress, Affording Treatment, and Quality of Life With MS: See Survey Results

In a recent survey, 81 percent of MyMSTeam members reported that multiple sclerosis (MS) negative...
Since she was diagnosed with multiple sclerosis in 2018, Ashley Ratcliff has used her voice t...

2 Facts About MS I Wish People Knew

Since she was diagnosed with multiple sclerosis in 2018, Ashley Ratcliff has used her voice t...
Medical emergencies can happen anytime, anywhere — at school or work or while traveling. Dependin...

3 Benefits of MS Medical Alert Bracelets

Medical emergencies can happen anytime, anywhere — at school or work or while traveling. Dependin...

Recent Articles

If you have multiple sclerosis (MS) and want to switch treatments, you may need to wait for one d...

MS DMTs and Washout Periods: 8 Facts To Know

If you have multiple sclerosis (MS) and want to switch treatments, you may need to wait for one d...
Explore how others with multiple sclerosis experience shoulder pain and what they recommend to tr...

Shoulder Pain and MS: Members Describe Symptoms and Share Tips

Explore how others with multiple sclerosis experience shoulder pain and what they recommend to tr...
Read on to find out possible causes of neck, jaw, or collarbone pain, and how others with MS have...

MS and Pain in the Collarbone, Neck, and Jaw

Read on to find out possible causes of neck, jaw, or collarbone pain, and how others with MS have...
Part of the Relapsing MS Playbook seriesEnter Cell 2 Content Here...Enter Cell 3 Content Here...E...

MS and Cold Sensitivity: How Does Cold Affect MS Symptoms?

Part of the Relapsing MS Playbook seriesEnter Cell 2 Content Here...Enter Cell 3 Content Here...E...
Learn how to manage MS symptoms and prepare for your doctor appointments.

Relapsing MS Playbook

Learn how to manage MS symptoms and prepare for your doctor appointments.
Part of the Relapsing MS Playbook seriesEnter Cell 2 Content Here...Enter Cell 3 Content Here...E...

Your Relapsing MS Checklist: Custom Questions About Symptoms and Self-Care

Part of the Relapsing MS Playbook seriesEnter Cell 2 Content Here...Enter Cell 3 Content Here...E...
MyMSTeam My multiple sclerosis Team

Thank you for subscribing!

Become a member to get even more:

sign up for free

close