Welcome to this self-compassion break.
This practice helps us connect with the three components of self-compassion,
Mindfulness,
Common humanity,
And self-kindness.
It's something you can do any time you're feeling stressed or facing a difficult situation.
As we begin,
I invite you to find a comfortable position,
Seated in a chair or on a cushion,
Lying down or even standing,
If that feels most comfortable to you.
To begin,
I invite you to close your eyes or lower your gaze,
Whichever you prefer.
If at any point you feel overwhelmed,
Please take care of yourself,
Perhaps by opening your eyes,
Feeling your feet on the floor,
Taking a few slow breaths,
Or disengaging if needed.
I invite you to think of a situation in your life that is causing you stress right now.
It could be related to work,
Health,
Or an important relationship.
Checking in with your body to ensure you stay in the right zone,
Safe or challenged.
Remember,
We can't learn much if we're overwhelmed.
Now,
Allowing yourself to drop into this situation,
This difficult situation,
And recall how it feels.
Noticing how the stress manifests in your body.
Where do you feel it most clearly?
As you notice this discomfort,
See if you can simply let it be.
Allowing yourself to make just a little more space for it.
You might gently acknowledge it with a phrase like,
This is uncomfortable,
This is painful,
This is stressful,
Or this is a moment of suffering.
Validating your experience as you might for a good friend.
Recognizing this moment of difficulty just as it is.
Knowing that what you are experiencing right now is part of the shared human experience.
You are not alone.
Others have felt or would feel just as you do in this situation.
This is part of being human.
Suffering,
Difficulty,
It's something we all go through.
Now,
Turning toward self-kindness.
Can you offer yourself some care simply because you're having this difficult moment?
If it feels right,
You might place a hand on the part of your body where you feel the most stress.
Perhaps sending warmth or kindness through your fingers to this area,
Or gently massaging it.
Perhaps considering what you most need to hear right now.
Is there something comforting or supportive you could say to yourself?
Perhaps something like,
I'm here for you.
I love you.
Or,
You are doing your best.
What words of kindness resonate most with you in this moment?
See if you can repeat them silently to yourself.
Offering yourself kindness,
Not to change anything,
But simply because you're going through something difficult.
Allowing yourself to feel whatever kindness or support you are offering.
And now,
Beginning to release the practice.
Letting the practice settle.
Allowing yourself to feel just as you do right now.
Letting the exercise be just as it was.
And allowing yourself,
If only for this moment,
To be just as you are.
Ready.
Slowly.
Open your eyes.
