Compassionate Self-Care A Mindfulness Practice for Difficult Times Welcome to this mindfulness practice that's inspired by the teachings of Dr.
Kristen Neff.
And this brief session is designed to offer you comfort and self-compassion during challenging times.
Start by finding a comfortable position either sitting,
Standing or lying down.
And close your eyes if you're comfortable to do so.
If not,
Simply lower your gaze.
Take a deep breath in,
Allowing the air to fill your lungs.
And slowly exhale,
Releasing any tension.
Feel the natural rhythm of your breath gently flowing in and out.
Now place your hand over your heart.
And feel the warmth coming from your hand into your heart.
The healing warmth of your touch.
And take a moment to acknowledge this difficulty that you're experiencing right now.
Or one that frequently occurs in your life.
It's okay to admit that we have a tough time.
It's human.
Completely normal.
And silently,
Or if you wish out loud,
Repeat these words to yourself.
This is a moment of suffering.
Suffering is a part of my life.
May I be kind to myself in this moment.
So let's repeat that again.
This is a moment of suffering.
Suffering is a part of life.
May I be kind to myself in this moment.
These phrases are designed to bring a sense of common humanity to your experience.
And to remind you that you're not alone.
We all suffer in life,
To varying degrees.
So it's part of the human experience.
We are all bound together by this.
As you continue to breathe,
Think of a comforting gesture.
This could be a gentle hug,
Placing a hand on your cheek,
Or simply holding your hands together.
If your mind starts to wander,
Gently bring it back to the sensation of your hand on your body and the feeling of your breath.
It's natural for thoughts to come and go,
So there's no need to judge yourself for this.
Now imagine speaking to yourself as you would a dear friend.
Offer yourself some comforting words,
Such as,
It's okay to feel this way.
Or,
I'm here for you.
Whichever words you choose,
Let them be a source of comfort and strength.
Take another deep breath in,
And then out.
Recognise that difficult emotions and situations are part of the shared human experience.
They are temporary and they will pass.
Remember it's okay to reach out for support and take moments like this to care for yourself.
Bringing your awareness back to the present moment,
And slowly open your eyes.
Thank you for showing up for yourself during this difficult time.
Carry this sense of compassion and understanding with you throughout the day.
And know that you are resilient and you do deserve kindness and care.
Be gentle with yourself.
