So you can close your eyes,
Notice how you're sitting here,
Notice your breath,
Being aware of sounds,
Thoughts popping in and out.
And then you can take a situation that is challenging you in your work with a colleague or maybe with a manager or some client or something else inside or maybe outside of work which you feel like self-compassion would be useful.
So take your time to see if a situation comes up.
The first step would be to look mindfully at the situation so you don't lose yourself in the story around it so you look at it at a distance at the same time you look mindfully what comes up maybe there is a emotion being felt in the body you allow that to come up you stay grounded here present with what comes up you bring your attention gently back if it going to the past and the future you don't run away from the situation you don't lose yourself in the situation you stay right here and now and then the next step of this meditation is that you can look with a perspective of common humanity to this difficult situation so first of all that to see that difficult situations are part of life and they happen to all of us so see that it's part of our humanity that we sometimes have to deal with difficult situation and even to think that at this very moment thousand tenth out maybe even millions people have to deal with a very similar emotion as yourself so you might feel less alone in general we're all in the same boat as humans we make mistakes we're afraid of making mistakes we don't like to be judged to feel that we can and allow ourself to be a human and make mistakes and then we have to deal with difficult situation instead of being ashamed of feeling guilty or judging ourselves very strongly that we are in that situation or made a mistake or so no it's fine you like myself and other people around you we are allowed to make mistakes and we don't have to be perfect so you can give that to yourself this humanity towards the difficult situation which you are facing and then the last step is that you can make a very deliberate and powerful choice to choose for friendliness compassion to be there for yourself instead of choosing for the inner critic and that's a very useful thing to do because if you deal with yourself with more kindness then you're also much more inclined to build up a more durable and stronger resilience in difficult situation and you can also let it go more easily like a like a young kid that asks for comfort from you you don't I mean we hope where we don't judge the kid and we're very strict with it immediately we also comfort it it was a difficult situation and we're there for it and that is what we can also give ourselves and you can do it in various ways so or you can put your hand on your heart or your belly as a sign that I'm here for myself especially in difficult situations you feel that you're worth it without a doubt without conditions even if it was something a bit foolish or you're ashamed of it even then you're still very very much used to give yourself kindness compassion warmth maybe you prefer to do that with a few short sentences I come here for myself unconditionally or maybe it's okay that is happening just myself a bit of space maybe have other words that coming up for you present this kindness this compassion for yourself you just do the exercise maybe you don't feel it as strongly as you might expect maybe you do it doesn't matter the exercise will do its job stay with a physical gesture or maybe the words that you are saying to yourself if you more times a bit longer we're going to go to the end of this meditation and I always find that these three steps being mindful about the situation bringing common humanity towards it and choosing for kindness or compassion can be a mantra in your mind it doesn't have to be in a meditation form and you can apply it to so many situations and it will really benefit you and give you more happiness
