Welcome.
This brief self-compassion break is designed to help you bring in the three components of self-compassion,
Which are mindfulness,
Common humanity,
And self-kindness.
The self-compassion break is one of the most popular practices from the mindful self-compassion program created by Drs.
Kristin Neff and Dr.
Chris Germer.
Let's begin.
Please settle into a position in which your body is comfortable and will feel supported for the length of this practice.
Allow your eyes to close,
Either partially or fully.
Whatever is most comfortable at this moment.
And take a couple of slow,
Deep,
Relaxing breaths.
Bring to mind a situation in your life that is difficult,
That is causing you stress,
Such as a health problem,
A relationship problem,
A work problem,
Or perhaps a friend that's struggling.
Please choose a problem in the mild to moderate range,
Perhaps a three on a scale from one to ten,
Not a big problem.
We don't want to overwhelm ourselves as we learn the skills of self-compassion.
Allow yourself to see,
Hear,
And feel your way into the problem to the extent that you experience some uneasiness in your body.
Let's check in.
Where do you feel it the most?
Make contact with the discomfort that you feel in your body and then say to yourself slowly and kindly,
This is a moment of suffering.
This is a moment of suffering.
That's mindfulness.
Other options include,
Ouch,
This hurts,
This is stressful.
This is a moment of suffering.
And now offering yourself these words slowly and kindly,
Suffering is part of living.
Suffering is part of living.
That's common humanity.
Other options include,
I'm not alone.
Others are just like me.
We all struggle in our lives.
This is how it is when a person is having a hard time.
Suffering is part of living.
And now offering yourself these words slowly and kindly,
May I be kind to myself.
May I be kind to myself.
That's self-kindness.
Other options might be,
May I give myself what I need?
May I accept myself as I am?
May I live in love?
May I forgive myself?
May I be kind to myself?
This is a moment of suffering.
Suffering is part of living.
May I be kind to myself?
And if you're having difficulty finding the best words,
Go ahead and imagine a dear friend or someone that you love who's having the same problem as you.
What would you say to this person heart to heart?
If your friend were to hold just a few of your words in their mind,
What would you like them to be?
What message would you like to deliver?
Now,
Can you offer the same message to yourself?
And now releasing the words,
Releasing the practice,
Resting quietly for a few moments.
When you're ready and in your own time,
Slowly and gently opening your eyes.
Thank you.
