Self-Compassion Break

Adapted from Kristin Neff and Christopher Germer’s Mindful Self-Compassion program, this practice gently guides you to pause and take a break. Feel supported as you validate and show yourself warmth and understanding, taking the sting out of an uncomfortable or difficult situation or emotion. A perfect compliment to my other track "Turning Towards Acceptance".
Length: 9 minutes
Music: Chris Collins

Transcript

Coming to rest where you find yourself,

Beginning to close your eyes or holding a soft gaze if that's more comfortable.

I mean to consider a situation causing you some stress,

You're feeling quite difficult.

This may be a health problem,

Relationship problem,

Just choosing something that is to moderate in intensity,

Something that evoke a strong emotional reaction.

Just remaining in your safe zone,

Letting yourself to drop into the situation,

Feels you felt at the time,

Noticing how this difficulty feels in your body,

Becoming curious about the sensation of stress or this difficulty is most evident.

The experience to be just as it is,

Perhaps even making the experience of this discomfort.

You may find it helpful to label the experience for yourself,

Voice within this,

This is uncomfortable,

This is a moment of difficulty or suffering.

Validating your experience as you would that what you are experiencing right now is part of the human experience,

A collective experience.

This would feel just as you do in the same situation.

Suffering is a part of being human.

Circumstances may differ,

We share this,

You find comfort beginning to respond to this discomfort,

This difficulty in a new way.

Is it possible to give yourself some kindness,

Simply because you're having a moment of difficulty?

You may find it helpful and comforting to place a hand out of your body that feels the stress the most,

Notice through your fingers,

Perhaps if touch doesn't feel right for you,

Consider what you would most like to hear in a moment like this.

A little support,

I'm here for you,

Just what you need to hear.

Repeat those words for yourself and just taking these next few moments to really savour this compassionate touch,

Offering of these kind words to yourself,

Not trying to push the difficulty away,

Holding yourself in the face of it.

Asking yourself now,

Is there anything I can do for myself?

What do I need moving forward?

As we begin to navigate our way out of this self-compassion break,

What gift can you give yourself?

And begin to move your body in a kind,

Compassionate way,

Taking great care with yourself,

Slowly opening your eyes.