Self-compassion break This is a mindful self-compassion practice.
It helps you to apply the three components of self-compassion in daily life when difficulty arises and also provides care and safety through applying soothing or supportive touch.
You can do it as a formal meditation and also informally throughout your day.
Please sit comfortably and close your eyes partially or fully.
Take a moment to think of a situation in your life that you perceive as stressful or difficult.
That could be a problem in your job,
A health problem,
A relationship problem,
Or just some other struggle that you are going through.
Please choose a problem in the mild to moderate range.
Not a big problem.
Something that feels appropriate for you to practice with.
You are invited to visualize the situation clearly in your mind's eye.
What is the setting?
Who is saying what to whom?
What is happening?
And as you bring this difficulty to mind,
Can you feel any discomfort in your body?
If not,
Please choose a slightly more difficult problem.
Now try saying to yourself,
This is a moment of difficulty.
A moment of suffering.
Perhaps other words speak to you better.
Here are some examples.
Out.
This hurts.
This is stressful.
See for yourself what words are suitable to acknowledge your experience.
That is mindfulness.
As you name it,
You tame it.
And now try saying to yourself,
Suffering is a part of life.
Other options include,
I am not alone.
Everyone experiences this,
Just like me.
This is how it feels when people struggle in this way.
That is common humanity.
And now be aware of any sense of discomfort or effort in your body.
Maybe there is some tightness,
Tension or restlessness.
As you are aware of your body in this way,
See if you would like to place your hands over your heart or any other place in your body where it feels soothing and supportive now.
Feel the warmth and gentle touch of your hands.
Continuously be aware and feel.
Knowing as you are connected in this way,
You bring healing to yourself and to your experience.
And try saying to yourself,
May I be kind to myself.
Or maybe,
May I give myself what I need.
May I protect myself.
May I support myself.
And again see which words speak to you personally.
Perhaps there are particular words of kindness and support that you need to hear right now in this specific difficult situation.
Here's some more examples.
May I begin to accept myself as I am.
May I forgive myself.
May I be patient.
May I be strong.
May I feel connected.
It could also just be one word without saying a complete sentence.
Something like strength,
Acceptance,
Patience,
Love.
This is self kindness.
If you are having difficulty finding the right words,
Imagine that a dear friend or loved one is having the same problem as you.
What would you say to this person?
What simple message would you like to deliver to your friend,
Heart to heart?
And now see if you can offer the same message to yourself.
May I give myself as I am.
.
So these are the three components of self-compassion and you may now choose to go through them again.
Applying mindfulness and acknowledging that this is a difficult moment.
Then reminding yourself of common humanity and that everyone experiences difficulty.
Then offering yourself kindness through soothing or supportive touch and through saying words of kindness to yourself.
Whenever you go through a difficult moment in your daily life,
You may go through those three steps or three components of self-compassion and see what supports you in your moment of difficulty.
