This is the self-compassion break,
A practice that you can use any time when you feel you need a little bit more self-compassion during the day.
To do this practice,
We're going to need to get in touch with difficulties that are arising for us.
So if you're willing,
Calling up a little bit of the suffering that you've been experiencing lately.
Just ways in which you feel inadequate or not good enough,
Where you feel you're falling short in some way.
Being mindful to choose something that's manageable to work with,
Not too overwhelming.
So for now,
Just getting in touch with this difficulty,
Imagining in your mind's eye a recent situation where this showed up for you.
What happened,
Who was there,
What was said or not said,
What was done or not done.
See if you can identify what's shown up in your body as you relive this.
What bare sensations are you noticing in the body?
What emotions are present?
What thoughts are going through the mind?
We'll now be going through the three components of self-compassion.
So first by turning towards this difficulty,
By being fully aware and acknowledging that suffering is present right now.
You might say to yourself,
This is a moment of suffering.
This is really hard right now.
Ouch,
This hurts.
So just gently turning towards this difficulty and seeing it clearly.
As much as it's possible for now,
Honoring it as information,
There's something important here to pay attention to.
The second component involves remembering our common humanity,
That this suffering is part of life,
Part of being human.
Finding language that speaks to you,
Such as,
It's not abnormal to feel this way.
Many people are going through similar situations.
I'm not alone.
So remembering our interconnection with others,
That we're all in this together.
And moving to the third component,
Which is to offer kindness to the part of ourselves that is suffering.
So from the perspective of the part of you that can offer compassion to others,
Offering kindness to the part of you that's suffering.
First with a compassionate gesture,
Maybe changing your posture slightly,
Perhaps placing a hand on the heart or another part of the body that needs soothing or comforting.
Noticing what it feels like to touch someone.
And then offering words you would use with a good friend who is going through a similar situation,
Such as,
It's okay,
I'm here with you.
I care about you.
Maybe using words of endearment if it feels right.
Darling,
I'm so sorry.
How can I help?
And from the perspective of the part of you that's suffering,
Practicing receiving this compassion.
Noticing the warmth,
The contact,
The pressure of the hand.
What it feels like to be touched.
And hearing those supportive and caring words without looking for an answer or trying to fix anything.
Giving yourself permission to just sit with this difficulty in good company.
Feeling the echoes of these three components of self-compassion.
This is a moment of suffering.
I'm not alone.
And may I offer kindness to the suffering.
And finishing by forming an intention to take care of myself today.
Perhaps planning to do one small thing that will be nourishing or to not do something that will deplete me.
In the service of moving me in the direction of what's deeply important in my life.
