A break for self-compassion,
A mindfulness meditation.
This practice is called the self-compassion break and it's something you can do anytime during the day or night when you need a little self-compassion.
So to practice this exercise we're actually going to call up a little bit of suffering.
So I'd invite you to think about a situation in your life right now that is a little difficult for you,
Maybe you're feeling a little stressed or you're having a relationship problem or you're worried about something that might happen.
I'd invite you to think about something that is difficult but not overwhelmingly difficult,
Especially if you're new to practicing the self-compassion break.
So finding a situation and getting in touch with it,
What's going on,
What happened or what might happen,
Who said what,
Really bring the situation to life in your mind's eye.
And then I'm going to be saying a series of phrases that are designed to help us remember the three components of self-compassion when we need it most.
So the first phrase is,
This is a moment of suffering right?
You're bringing mindful awareness to the fact that suffering is present and I'd invite you to find some language that speaks to you,
Something like this is really hard right now or I'm really struggling.
We're actually turning towards our difficulty,
Acknowledging it,
Naming it,
This is a moment of suffering.
The second phrase is,
Suffering is a normal part of life.
We're reminding ourselves of our common humanity,
That suffering is a part of life and again,
Finding the language that speaks to you and it may be something like,
It's not normal to feel this way yet many people are going through similar situations right?
The degree of suffering may be different,
The flavour of the suffering may 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,
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 it's language that you would use with a good friend that you really care about who is going through a similar situation,
It may be something like,
I'm here for you,
It's going to be okay,
I care about you,
You can even try using a diminutive if it feels more comfortable like,
Oh darling,
I'm so sorry,
Or you can try calling yourself by that first name,
Anything that feels natural to express your deep wish that you be well and happy and free from suffering and then letting that go,
Letting that go of the practice and noticing how your body feels right now,
Allowing any sensations to be just as they are,
Allowing yourself to be,
Allowing yourself to be kind to yourself.
Please say bye.
