Welcome.
This is Sarah Ann Schumann guiding you in a self-compassion break.
I invite you to find a comfortable position,
Either seated or lying down.
And you can close your eyes or soften your gaze.
And I invite you to think about a stressful situation in your life right now,
Nothing overwhelming,
But something that's mildly or moderately difficult for you,
Maybe an issue in a relationship or at work or with your health,
Just starting to get in touch with that difficult situation.
And if at any point you feel overwhelmed during this exercise,
Please take good care of yourself and give yourself what you may need in the moment.
You could open your eyes or notice the sensation of your feet or your body supported by the earth beneath you.
Or just take a few slow,
Deep breaths,
Again recalling the situation in your life that's causing you stress.
And the first component of mindful self-compassion is mindfulness.
Allow yourself to drop into the situation.
How does it feel in your body?
Is there an area in your body where the sensation of stress is most evident?
Allowing your experience to be just as it is,
Making a little more space than usual for this experience of discomfort in the body.
And try labeling the experience for yourself in a gentle and kind way.
This is a moment of suffering.
This is stressful.
This hurts.
It's uncomfortable.
Validating your experience the way you would for a good friend.
This is a moment of suffering.
And then moving on to the second component of mindful self-compassion,
Common humanity.
Remember that you're not alone.
Others would feel just as you do in the same situation.
Suffering is part of being human.
Know that what you're experiencing right now is part of the human experience.
And then moving on to the third component of mindful self-compassion,
Self-kindness.
Can you respond to this distress in a new way?
Can you give yourself some space to be some kindness simply because you're having a moment of discomfort?
And you might offer yourself soothing touch,
Either putting one hand or both hands over your heart,
Or maybe placing your hand over the area of your body where you're experiencing the most discomfort,
Sending kindness through your fingers into that part of your body that's holding stress.
And can you offer yourself some words of compassion just as you would for a friend?
What words would be soothing to you?
I'm here for you.
You're a good person.
I care about you.
Repeating these words to yourself in your own way.
Just taking a moment and offering yourself kindness in a way that feels just right for you right now.
Savoring compassionate touch or the words of kindness just because you feel distress,
Not trying to change it or make it go away.
And then start to release the practice.
Let the practice settle,
Allowing yourself to feel just as you do right now,
Letting the exercise be just as it was,
Allowing yourself,
If only for this moment,
To be just as you are.
And taking a final three deep breaths in and out of your nose,
Inhaling compassion for yourself,
Exhaling,
Softening any tension in your body.
And when you're ready,
Slowly opening your eyes and letting go of everything that's in front of you.
Letting go of everything that's in front of you.
Letting go of everything that's in front of you.
