This practice is called the Self-Compassion Break.
I'd like to invite you to recall a situation or something going on in your life at the moment that is a little bit difficult,
Something that is causing some tension or stress in your life.
Nothing too major or troublesome.
This is a training exercise where we're starting to train the skills of mindfulness and self-compassion.
So choosing something that is a number three on a scale of one to ten,
Something which will generate a little bit of tension or stress in your body but is not overwhelming.
So the invitation is to bring to mind a difficult situation,
Something that's happening in your life now,
And allowing yourself to bring the circumstances to your mind,
Allowing it to rest in your mind.
Perhaps recalling the surroundings,
The people that are involved,
And becoming aware of your feelings,
The emotions arising in you,
And the sensations in your body.
And as you have this situation or event in your mind,
Repeating silently in your mind,
Acknowledging in your mind that this is a moment of suffering,
This is a moment of suffering.
What I am going through at the moment is hard,
It's difficult.
This is a moment of suffering.
And then in the next stage,
Recognizing our common humanity.
I am not alone in my suffering.
I am not different or abnormal from the rest of human beings.
Suffering is part of life.
It is part of the shared human condition.
Difficulties,
Upsets,
Failures,
Disappointments are part of the human existence.
I am not alone in my suffering.
And in the next stage,
Bringing kindness to yourself.
May I be kind to myself in this moment.
May I be gentle and kind to myself.
And perhaps feeling the warm touch of your hand at the place that you found soothing.
Feeling the connection,
The warmth of your hand on your body,
The sensation of soothing and comfort.
May I be kind to myself.
And then,
Then giving yourself what you need in this moment.
What words might you need to hear in this moment of suffering.
Bringing words of compassion,
Kindness and compassion.
May I be safe.
May I be safe.
May I accept myself as I am.
Or perhaps,
May I begin to accept myself as I am.
May I be strong.
May I be strong.
May I be compassionate to myself.
Giving yourselves the words and comfort and kindness.
Not to change the situation or make it or go away,
But because we are suffering.
And we too are worthy of care and comfort and freedom from suffering.
And now letting go of the practice and just sitting,
Just letting yourself feel how you are feeling in this moment.
Allowing yourself to feel the sensations in your body,
The feelings.
Allowing yourself to feel just as you are feeling right now in this moment.
Just like this,
Just like this,
But only for this moment.
Allowing yourself to be exactly as you are.
