The three-step self-compassion break,
Beginning by coming to the present moment by deliberately feeling the feet on the ground or sitting bones against the seat,
Building a sense of an inner mountain.
The spine growing tall towards the sky,
Being grounded through the connection with the surface,
Feeling stability in the body,
Stability of the mountain,
Having an awareness of the body breathing,
Following the whole length of the in-breath and the whole length of the out-breath.
For the purpose of this practice,
Bring into mind a difficulty or pain that you are experiencing right now,
Maybe not choosing the most difficult topic in your life,
But something that is moderately difficult or painful.
Bringing this difficulty to your mind as vividly as you can,
Bringing up the thoughts and emotions related to it and feeling the difficulty in the body,
And then practicing with the following three steps.
Step 1 This is a moment of difficulty,
Using our mindfulness skills to become aware of this moment where we experience pain or have this difficulty in our life,
Allowing ourselves to be fully aware of the thoughts,
Emotions or body sensations related to the difficulty.
Then finding words that feel appropriate for yourself and with a kind,
Gentle voice saying to yourself something like the following.
This is really painful,
This really hurts,
I am having this difficulty in my life,
But I am struggling with it,
This is stressful,
And gently moving to the next step.
Step 2 Suffering is part of life,
Reminding ourselves that difficulties are part of being a human being.
Everyone has pain and challenges in their life,
Reminding ourselves of common humanity,
How our stories in life are different,
But our human experience is the same,
At time we all struggle.
So it's ok to feel this difficulty,
Then again choosing to say words to yourself that feel appropriate in a kind and gentle voice.
It's ok,
I am not alone,
Other people struggle too.
We all have to go through difficulties sometimes.
It's part of life to have challenges,
It's what makes us human.
And gently moving to the next step.
Step 3 May be kind to myself.
Finding a way to bring a soothing touch to yourself.
Maybe placing one hand on the heart,
Holding your own hands,
Or giving yourself a warm hug,
Feeling your own kind touch.
Sometimes asking yourself what do I need to hear right now to show kindness towards myself.
Then with these same gentle words and kind tone of voice,
Just like when you would be consoling a friend,
Saying to yourself what feels most appropriate,
It will be ok,
I am here for you,
We will get through this.
Or perhaps using a phrase that most talks to you.
May I have strength to go through this.
May I be kind to myself during this difficult time.
May I have peace in my heart.
May I have patience.
May I accept myself the way I am.
And then slowly returning back to the breath,
Awareness of the whole body breathing.
Breath flowing in and flowing out.
Gently coming back to the body sitting here.
Noticing thoughts and emotions.
Using yourself to be exactly as you are.
And gently closing the practice.
