This is a short compassion practice that I like to do whenever I'm experiencing difficulty.
And it's not done by way of trying to push the difficulty away or to ignore it,
But rather to create some space around the challenge.
There's an ancient story that says,
If we put a tablespoon of salt in a glass of water,
It tastes bitter.
But if we put that same tablespoon of salt in a vast freshwater lake,
Then we can still drink from that lake.
It's still sweet and refreshing.
And so when we experience a strong physical sensation or a difficult emotion,
We can offer this practice in order to create some space,
A little bit of perspective.
So the practice is carried out in three parts.
The first is simply to acknowledge whatever we're feeling.
Maybe saying to yourself,
I'm feeling angry right now.
I have a tight knot in my stomach.
Or I'm feeling sad.
We just name the emotion as it is.
And the simple act of naming gives a sense of allowing it to be here,
Without resisting,
Without ignoring.
The second stage of the practice is to recognize that difficulties are part of our human experience.
It's not that we're doing anything wrong.
It's just part of the general flow of every human life.
Sometimes we experience joy,
Other times we experience sadness.
Sometimes we experience joy,
Other times there's sorrow.
And so once we've named our challenge,
We touch into this sense of a common humanity that every single person on this whole planet also goes through time of challenge.
And the third step is to recognize that we can be kind to ourselves when there's difficulty.
We often find a very critical inner voice arising,
Berating ourselves for being weak or not having the skills we need.
But instead we imagine that we were responding to ourselves as we would to our dear friend.
Offering the kindness,
The compassion that we would so naturally give to someone else.
And by offering self-kindness,
We recognize that we are equally of value as any other human being.
Not more,
Not less.
And in that moment when we experience a tight,
Uncomfortable physical sensation or a strong emotion,
We can offer these three phrases like a self-compassion mantra.
We can say to ourselves,
This is a moment of difficulty.
Difficulties are part of every human life.
Let me respond to myself with kindness.
Let me offer the compassion that I would so readily give to another.
This is a moment of difficulty.
I'm feeling angry,
Frustrated,
Sad or lonely right now.
Instead of ignoring it,
I'm feeling a little bit of a stranger.
This is a moment of difficulty.
I'm feeling angry,
Frustrated,
Sad or lonely right now.
Instead of ignoring it,
I name it and allow it to be here.
I recognize that difficulty is a part of every human life.
So let me offer to myself the kindness that I need in this moment.
The compassion that I would so readily offer to another.
And we keep repeating these phrases,
Not to make the difficulty go away,
But just until we've found a little bit of space around it,
A feeling that we can hold ourselves with kindness,
With care,
Until this challenge departs in its own time.
Thank you.
