This is a self-compassion break practice.
It's a short practice that you can use whenever you're finding a situation difficult.
Perhaps something has triggered you or something that keeps happening over and over that's making you feel bad in some way.
If you just get yourself comfortable sitting in an upright position,
Closing your eyes if that feels comfortable to you and just begin by focusing on your breath.
Just notice the breath coming in and out,
Whether it's your nostrils or your mouth in the back of your throat.
Just feeling your body breathing and just noticing how your body feels on the chair or bed.
That sense of gravity and grounding and just taking this situation,
Choosing something that's not overwhelming you too much.
Just bringing to mind what's going on,
What happened,
Who said what,
Trying not to get lost in the story.
And now we're going to bring in the three components of self-compassion.
So the first is mindfulness and bringing in this mindful awareness and just recognising this is a moment of suffering.
So I invite you to find some language that resonates with you.
It could be,
This feels really hard right now or I'm struggling with this now.
Whatever feels right for you.
And the second component of self-compassion is common humanity.
Just really reminding us that this suffering is a part of life,
Part of being human.
Many people are going through suffering at the moment,
Even similar to what you're going through.
The degree might be different but the flavour might be the same.
And now bringing in the third component of self-compassion,
Kindness.
May you be kind to yourself in this moment.
I invite you to put your hand on your heart or somewhere else that feels supportive to you.
And really letting those feelings of care and warmth stream through your fingers and your hands.
You might want to say,
May I be kind to myself?
Or use any language that supports that sense of kindness.
It could be,
I'm here for you.
It's going to be okay.
I care about you.
Some people find it's helpful to call themselves by their first name.
May I be happy.
Just sitting with that for a moment and noticing how that feels.
Just allowing the sensations to be.
Allowing yourself to be just as you are in this moment.
Knowing that you can do this at any point,
Anything you're struggling with.
Just allowing it to be there.
But bringing that mindful awareness,
Reminder of the common humanity and the kindness to yourself in that moment can be really powerful.
As we're coming to the end of the practice,
Just gently open your eyes,
Maybe having a stretch and just noticing the inner atmosphere of your body and mind right now before you continue with your day.
Thank you.
