This is Dr.
Christiane Wolf,
And this is Supportive Touch and Mindful Self-Compassion Break.
And this is modified from the work of Christopher Germer and Kristin Neff.
I will guide you through this exercise with an example of your choice.
Sitting in an upright and dignified posture,
Allowing the chair to support you completely,
Just as you are.
Allowing the eyes to gently close if that feels comfortable to you.
Taking a few moments to find your breath.
Scan your experience and bring into awareness any emotional distress or other difficulty or strain you're experiencing in your life right now.
Notice if you can find this discomfort in your body.
Where do you feel it?
As you bring this discomfort into your awareness,
If you wish,
Now adding the supportive touch that feels right for you.
Perhaps this is placing one hand over your heart,
Or two hands,
Or maybe it is simply holding one hand with the other in your lap.
Just taking a moment to feel the warmth of your own hand.
The first step in the Self-Compassion Break is simply to notice whatever difficulty is here for you right now.
To acknowledge that this is a moment of suffering.
Mindfully allowing it to be fully here in your experience.
Perhaps saying something to yourself to acknowledge this moment,
Like this hurts,
Or this is what stress feels like in my body.
Shifting now to the second step,
To connect with your deep sense of knowing that suffering and hardship are part of life for everyone.
This is in fact part of our common humanity.
This is one thing that connects all of us.
Maybe saying to yourself,
I'm not alone.
Or other people feel this way too.
Or you can make it very specific,
Like this is what it feels like when anyone is heartbroken,
Or lonely,
Or grieving,
Or whatever it is.
Noticing again your supportive touch on your heart or wherever it feels right to you.
Sense into the warmth and the gentleness of this touch.
Now asking yourself,
What kind words do I most need to hear right now?
Perhaps you can say,
May I give myself the compassion and kindness I need?
Or may I accept myself just as I am?
Or may I be strong?
Finding whatever words are most nourishing to you.
If you can't seem to find the right words,
What might you say to a close friend who's struggling with the same issue?
Giving yourself whatever kindness you need in this moment.
Allowing whatever kind words come to mind to resonate.
Sensing the self-compassion of this moment.
Breathing in,
Breathing out,
Just as you are.
Breathing out,
Just as you are.
Breathing in,
Breathing out,
Just as you are.
