So this is the self-compassion break.
I'm just inviting you to stop whatever you're doing and drop into your feet,
Really noticing that contact between the feet and the ground.
Perhaps having a sense of being held and being connected to the earth.
And then gently bringing the awareness to what we can hear in this moment.
So inviting the mind to notice the connection with the earth and also what's available in the auric field,
What sounds are going on around us right now.
And then gently bringing the attention to the breath.
And it might be we like to focus on breath through the belly,
Perhaps noticing the rise and the fall of the belly as we inhale and exhale.
Or perhaps we find it more supportive to concentrate on breathing in and out of the nostrils.
And for a self-compassion break it's always nice if we can connect to breathing in and out of the heart space.
Imagining that large muscle,
Our life force that's pumping us full of blood and keeping us alive.
Breathing in as it expands and breathing out as it contracts.
And you might like to picture the colour green which is the chakra colour for the heart.
So breathe in and out.
And we tend to use the self-compassion break when we're in a moment of struggle or suffering.
So in this moment if you feel pretty good perhaps focus on the last time or imagine yourself when you are struggling.
And the first thing that we do is we bring our mindful awareness to the fact that suffering is present.
So breathing in and out,
Keeping that connection to the ground,
That sense of support.
And for some people it might be also helpful to place a hand on the heart.
Just acknowledging the suffering and also perhaps naming it.
And we might like to use phrases such as this is a moment of suffering,
This is really hard right now,
I'm really struggling.
Noticing how this is showing up in the body and creating some space around the emotion and the felt sense in the body as we really empathize and bring some care to our experience.
Giving ourselves space to acknowledge what's going on right now.
And the second stage is to remind ourselves that we're part of common humanity,
That suffering is a part of life and it's not abnormal to feel this way.
Many people experience suffering.
And emotions are part of being human,
They are both normal and natural.
And the third part is to nurture ourselves.
Sealing ourselves with gentle touch,
Perhaps the hand or maybe even stroking the hands,
One against the other.
Using language to just soften and be gentle with ourselves,
Much as we would with a child or an animal that we love.
And we might offer phrases such as May I be kind to myself in this moment.
I am here for you,
It's going to be okay.
I'm so sorry that you're struggling right now,
I care about you,
I'm here for you.
And taking this time to wish yourself whatever you might need in this moment to comfort you.
And then checking back in with your emotions and sensations and just noticing your present moment experience,
Just as it is.
And perhaps giving yourself permission to take a few very slow mindful steps as you move away or as you come back.
Just giving a little bit more space to acknowledge how you are.
And perhaps a moment to think about how you might move forward and on with your day in a supportive manner.
