Hello and welcome to this self compassion break.
This is something you can do for yourself any time during the day or at night whenever you feel you need a little self compassion.
So in order to practice this we actually need to call up a little bit of suffering.
So I invite you now to think about a situation in your life right now that is difficult for you.
Maybe you're feeling a little stressed,
Perhaps you're having a relationship issue or you're caught up in some worry or anxiety around something that might happen.
So I invite you to think about something that is difficult but not overwhelmingly difficult especially if you're new to practicing self compassion.
So finding a situation and getting in touch with it and so what's going on?
What has happened or what might happen?
Who said what?
So really bringing that situation to life in your mind's eye.
And while you do this I'm going to say a series of phrases that are designed to help you remember the three components of self compassion when you need them the most.
So the first phrase is,
This is a moment of suffering.
So we're bringing mindful awareness to the fact that suffering is present.
And I also invite you to find some language that speaks to you.
Something like,
This is really hard right now or I'm really struggling.
So we're actually turning toward the difficulty,
Acknowledging it,
Naming it.
This is a moment of suffering.
The second phrase is suffering is a part of life.
So we're reminding ourselves of our common humanity.
Suffering is a part of life.
And finding a language that speaks to you.
It might be something like,
It's not abnormal to feel this way.
Many people are going through similar situations.
The degree of suffering might be different.
The flavour of suffering might be different.
But suffering is a part of life,
Part of being human.
And then the third phrase is,
May I be kind to myself in this moment.
And to support bringing kindness to yourself,
I'd invite you to perhaps put your hands over your heart or some other place on your body that feels soothing and comforting.
Feeling the warmth of your hands and the gentle touch.
Letting those feelings of care stream through your fingers.
May I be kind to myself.
And using any language that supports that sense of kindness.
Perhaps language you would use with a good friend,
Someone you really cared about who was going through a very similar situation.
It might be something like,
I'm here for you.
Or it's going to be okay.
Or I care for you.
Maybe I'm so sorry for this.
You might like to call yourself by your first name.
Just any method that feels natural for you to express that deep wish that you be well and happy and free from suffering.
So we're not trying to fix or work out anything to do with this suffering.
We're simply naming it,
Moving towards it,
Feeling it and being compassionate for ourselves.
And then letting go of the practice and noticing how your body feels right now.
Allowing any sensations to just be there.
Allowing yourself to be.
Thank you.
