Five Minutes Of Self Compassion (2024 Edition)

This is a new recording of my most popular meditation technique, a short self-compassion break. Inspired by Dr. Kristin Neff, a leading researcher on self-compassion, this meditation encourages kindness towards oneself.

Many of us grew up believing that being hard on ourselves is necessary to accomplish tasks. However, research shows that the opposite is true. Being kind and gentle with yourself is the key to greater productivity. Self-compassion boosts willpower, and it's a skill that you can always develop further.

Transcript

This short practice will take less than five minutes.

Start by sitting on the floor in a chair and just getting comfortable.

You can soften your gaze or gently close your eyes.

Feeling your body where it makes contact with the support beneath you.

Just settling in.

Noticing your breathing as you inhale and then exhale.

Feeling the breath moving through your body.

Feeling the chest gradually expand as you inhale.

And then gently relaxing as you exhale.

Place your hand or both hands softly on your heart as you start to cultivate feelings of warmth and self-compassion.

I want you to think of something you're struggling with right now or something you're beating yourself up about.

Just recalling whatever it is you're struggling with right now.

And now repeat the following phrases of self-compassion to yourself saying,

I'm having a hard time right now.

Just acknowledge this fact.

Notice if the mind comes in and says,

You don't really have it that bad or others have it worse.

And just notice and have some compassion for yourself.

Even if the pain is self-inflicted from our inner critic,

It still hurts.

So saying,

I'm having a hard time right now.

And then remembering everyone feels this way sometimes.

You're not alone in this.

Everyone feels this way sometimes.

And then saying to yourself,

May I be kind to myself in this moment.

May I give myself the compassion I need.

And see if you can really accept that compassion.

Feel the energy flow.

Feel that gentleness and compassion and care.

Really comforting yourself as you say,

I'm having a hard time right now.

Everyone feels this way sometimes.

I'm not alone in my experience.

Everyone feels this way sometimes.

May I be kind to myself in this moment.

May I give myself the compassion I need.

And then just notice how your heart feels now,

Gently beating beneath your hands.

And then begin to notice the sounds in the room.

And when you're ready,

Gently open your eyes.

Thank you for practicing with me today.

Reviews

Beautiful! Thank you for the positivity and wonderful messages!

A wonderful exercise. I return to this meditation again and again.