# A Loving Kindness Meditation for When You're Being Too Hard on Yourself

Page: https://stenobird.com/podcast/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief-98140/a-loving-kindness-meditation-for-when-you-re-being-too-hard-on-yourself
Text version: https://stenobird.com/podcast/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief-98140/a-loving-kindness-meditation-for-when-you-re-being-too-hard-on-yourself.md
Podcast: [Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief](https://stenobird.com/podcast/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief-98140)
Published: 2026-06-02T02:00:02+00:00
Episode link: https://www.spreaker.com/episode/a-loving-kindness-meditation-for-when-you-re-being-too-hard-on-yourself--71340652
Audio file: https://dts.podtrac.com/redirect.mp3/api.spreaker.com/download/episode/71340652/a_loving_kindness_meditation_for_when_you_re_being_too_hard_on_yourself.mp3
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Duration seconds: 620

## Resource

Be Gentle With Yourself Today: A Meditation for Self-Compassion Do you find your inner voice is often your harshest critic? When struggling with anxiety , that internal dialogue can become watchful and judgmental, replaying every mistake and pointing out every flaw. Today, we put that right by learning how to be genuinely, quietly kind to ourselves. Join Martin Hewlett—clinical hypnotherapist and former frontline paramedic —for a 10-minute loving kindness meditation designed to settle your nervous system and bridge the gap between harsh self-judgment and the peace you actually deserve. Using vagus nerve breathing and gentle visualization , we will move past the thinking mind and into a state of wonderful stillness. In This Episode: [0:00] Cold Intro: Finding safety in the present moment. [1:00] Vagus Nerve Breathing: Using the 4-2-6 breathing technique to signal your body’s "brake pedal" and end the internal sense of emergency. [2:30] Visualization: A journey to a quiet garden where nothing needs to be fixed or achieved. [5:00] Affirmations for Self-Peace: Healing words to help you release the need for perfection. [8:30] 3 Daily Caring Tips: Practical tools for awareness and self-compassion. [9:15] Grounding & Close: Returning to the room with a courageous new perspective. Today’s Affirmations: I am doing the best I can, and that is enough. I am allowed to be a work in progress. I release the need to be perfect in order to deserve peace. I am worthy of kindness, especially from myself. I choose to be gentle with myself today. 3 Daily Caring Tips: Notice the Inner Voice: Pay attention to how you speak to yourself when things go wrong; awareness is the first step toward change. The Self-Compassion Pause: Place a hand on your chest and acknowledge your struggle—this a…

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