Self-Compassion Break For Difficult Times

This short self-compassion practice is a lovely way to cultivate self-compassion in times of challenge or difficulty. You can either use the practice during your day, when faced with difficulty or challenge, or use it at the end of the day as you reflect back on the challenges you have faced. This practice is based on the Self-Compassion Break developed by Kristin Neff.

Transcript

Welcome to this self-compassion break practice.

To begin with,

Maybe just notice the contact between your feet and the floor and maybe the contact points between your body and the place where you're sitting.

Maybe sit up a little taller,

Maybe even rolling your shoulders back to open across the chest.

Next take a few moments to take a few deep breaths.

Now the invitation is to bring to mind a difficulty or a challenge you are faced with in your life right now.

Just take a few moments to really connect to this experience.

Maybe bring into mind the details of the situation,

Maybe noticing any thoughts,

Feelings or physical sensations that arise as you think of this.

Now the invitation is to acknowledge that this is a moment of suffering and take a few moments just to find the right words for you to convey this sentiment.

You might use words like this is hard,

I'm struggling right now.

Next,

Recognize that this suffering is a part of life.

This suffering is part of our shared humanity.

Again,

Finding the right words for you to convey this sentiment.

Maybe using words like it's okay to feel like this.

Everyone feels like this sometimes.

And now directing a little bit of kindness,

Support or friendship towards yourself.

May I be kind to myself in this moment.

You might like to think of the words you would use with a friend or a loved one who was struggling.

Maybe saying something to yourself like I've got this,

I'm doing my best,

I'll get through this.

At this point in the practice you may also like to add in some compassionate soothing touch.

You may like to place a hand on your heart or somewhere else on your body that feels like it needs some soothing or comforting.

As you place your hand on your body,

Notice the contact,

The gentle pressure,

The warmth and just hold in mind this intention to send yourself some kindness,

Support and friendship.

I've got this,

I'm doing my best,

I'll get through this.

And now as this practice begins to draw to a close,

Maybe just bring your awareness back to your body.

Noticing the contact between your feet and the floor,

The contact between your body and the place where you're sitting.

Maybe noticing your thoughts,

Your feelings,

Your physical sensations and just allow yourself to be just as you are as you move forwards into your day with kindness and compassion for yourself.

This practice of self-compassion has now ended.

Thank you for listening.