The self compassion break is a really supportive practice to do when we're dealing with something difficult,
When we've got a challenge.
In order to do this practice,
We need to bring that difficulty to mind,
Like we need to just call it up and bring it into the present moment.
So just getting into a comfortable posture and just connecting with that difficulty or that challenge that you may be facing.
And there's sort of three steps to bring that helps with this challenge.
The first step is bringing mindfulness into the situation.
This just means when you're with this challenge,
How do you feel?
What do you notice?
What's its impact on you?
Like having the nerve to look directly at that rather than avoiding it.
Just acknowledging that it is difficult,
That I'm experiencing this difficulty.
Seeing what emotions are here.
Is it fear or anxiety or anger or frustration?
And not trying to change them,
Just seeing like what emotions are here.
Just acknowledging that this is happening and that it can be hard,
That it's challenging.
Noticing any sensations in the body.
Noticing the thoughts,
Noticing the emotions.
And just really being with this difficulty.
The second step then is bringing up a sense of common humanity.
Like I can feel that I'm on my own dealing with this problem.
I can feel like I'm the only person with challenges like this.
But actually it's just part of being human.
Like we all struggle.
We all have difficulty coping with things.
So this challenge I have,
It's not a personal flaw or something I have to feel alone about.
I'm struggling at times and it's just because I'm human.
So just really acknowledging this kind of sense of common humanity around this difficulty.
The third part then is that having really acknowledged that I'm experiencing a difficulty and understanding that it's just part of being human.
It's not a flaw that I have.
We all struggle.
So taking these things into account.
Doesn't it make sense then to offer ourselves some kindness?
And so how would we offer kindness to ourselves?
There's a few different ways.
It could feel helpful to apply something called soothing touch.
Which is where you place a hand or both hands somewhere that you feel is nurturing,
Supportive.
Like it could be placing a hand at the level of your heart.
Or at your stomach or your shoulder or maybe it's just both hands together.
But finding some way that you can use this soothing touch that feels comfortable to you.
And also supportive.
We can also show ourselves some kindness with our language.
Like using soothing tones towards ourselves.
So in the case of the difficulty just.
.
.
Ah,
I can see this is difficult.
These soft tones.
I'm here for you.
I can see this is hard for you.
You've come through challenges.
You can come through this as well.
Or even using your name.
Ah Keith,
I can see this is hard for you.
So it's the type of soft tone you'd use to a good friend if they were going through a difficulty.
It's just as effective to direct that towards yourself.
So just finding the words and tones that would work for you.
So the three steps again are bringing mindfulness or awareness to the difficulty.
Seeing it as part of being human instead of a unique personal flaw.
And then finally finding how to send some kindness towards yourself.
And remembering that we can offer ourselves this practice whenever we're facing difficulties.
And that it can help to soften the way we treat ourselves and think about ourselves.
