5 Minute Guided Meditation: Self-Compassion in Busy Lives - 9

In this short guided meditation, we’ll focus on self-compassion—because you deserve the same kindness you give to everyone else. Using simple tools like mindful breathing and gentle affirmations, this practice helps you reconnect with yourself, let go of self-judgment, and step back into your day feeling lighter and more supported. Perfect for busy schedules, this meditation only takes a few minutes and can be done anywhere.

Welcome to Lady(ish)—the podcast where real talk meets whole-self transformation. Hosted by coach, healer, and wellness guide Autumn Noble O’Hanlon, this unfiltered space is for women who want more out of life—but on their own terms.

Each week, we dive into the messy, beautiful, and often contradictory layers of wellness, covering everything from career shifts and body image to energy healing, intuitive living, fitness, burnout recovery, and creating change that actually sticks.

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Because wellness isn’t one-size-fits-all—and neither are you.

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Transcript

Welcome to this five minute guided meditation for self compassion in busy lives.

Take a moment to get comfortable wherever you are. You can sit with your feet on the ground, rest back in your chair, or settle onto a cushion. Let your hands rest gently in your lap.

If it feels okay, close your eyes or just soften your gaze.

Let's start with a few deep breaths. Inhale slowly through your nose. Exhale gently through your mouth.

Do that two more times, breathing in calm and letting go of any tension as you breathe out.

Now let your breath return to its natural rhythm. Notice the rise and fall of your chest or the gentle flow of air in and out of your nose.

This simple rhythm is your anchor.

As thoughts pop up, which they will, see if you can imagine them floating by like clouds moving through the sky. You don't need to chase them or judge them. Just watch them pass and then gently bring your focus back to your breath.

Now let's bring in a little self-compassion. As you inhale, silently say to yourself, I am enough.

As you exhale, silently say to yourself, I give myself grace.

Try repeating that for a few breaths. I am enough. I give myself grace.

Notice how it feels to offer yourself that kindness.

If your mind wanders, that's okay. Just come back to the breath and to those gentle words.

Take a moment to place a hand over your heart if that feels supportive and imagine sending warmth and care to yourself, like you would to a dear friend who needs comfort.

Stay here for just a few more breaths, letting self-compassion fill your body with each inhale and softening it with each exhale.

When you're ready, begin to bring awareness back to your surroundings. Wiggle your fingers and toes, take a final deep breath in and exhale slowly.

And when you're ready, gently open your eyes. Take a moment to notice how you feel. Maybe a little lighter, calmer, or simply more connected to yourself. Carry the sense of compassion with you as you move into the rest of your day.

Namaste.