This practice is called the self-compassion break.
You may use it as a formal practice,
Sitting quietly and following the guided instructions.
Or as you feel comfortable with it,
You may begin to use it as something during the day that you can turn to when feeling stressed or any emotional discomfort.
Sitting the seat quietly,
Coming to your breath,
Breathing in and out for one or two rounds.
Settling into the space of stillness and quiet.
You may use it as a formal practice,
Sitting quietly and following the guided instructions.
Or as you feel comfortable with it,
You may begin to use it as a formal practice,
Sitting quietly and following the guided instructions.
You may use it as a formal practice,
Sitting quietly and following the guided instructions.
You may use it as a formal practice,
Sitting quietly and following the guided instructions.
You may use it as a formal practice,
Sitting quietly and following the guided instructions.
When you notice that you're feeling stressed or emotional discomfort,
See if you can find the discomfort in your body.
Where do you feel it most?
Make contact with the sensations as they arise in your body.
Now you may say to yourself slowly,
This is a moment of suffering.
This is a practice of mindfulness,
Attending to what's happening in this moment.
Other things you may choose to say could be,
This hurts.
This is tough.
Or very simply,
Ouch.
Now having recognized what's happening in this moment,
You may say to yourself,
Suffering is part of living.
That's common humanity,
A recognition that we all suffer in this way.
Other options that you may say to yourself include,
Other people feel this way.
I'm not alone.
We all struggle in our lives.
Finding the words that help you connect with the fact that everyone suffers.
Now put your hands over your heart or wherever it feels soothing,
Feeling the warmth and gentle touch of your hands.
Say to yourself,
May I be kind to myself?
See if you can find words for what you need in times like this.
Other options may be,
May I accept myself as I am?
May I give myself the compassion that I need?
May I learn to accept myself as I am?
May I forgive myself?
May I be strong?
May I be safe?
If you're having trouble finding the right language,
Sometimes it helps to imagine what you might say to a dear friend who may be struggling with that same difficulty.
Can you say something similar to yourself?
Letting the words roll gently through your mind.
Practice for a few moments these three stages of mindfulness,
Common humanity and self-kindness.
You You You You You You You You You You You You You You you you
