The Self-Compassion Break So this is a short practice that can be done whenever you're going through something difficult and feel like you could do with some kindness and some care.
So in this practice we actually bring to mind something that is difficult for us at this time.
So that could be a work stress,
A health issue,
Maybe a relationship problem or a family problem.
And if you're new to this practice I'd encourage you to choose something that's not too big or too overwhelming.
So choosing something that is a little bit challenging but is in the mild to moderate range.
So in a moment I'll guide us through the practice.
It's got three parts.
These are the three components of self-compassion.
So there's mindfulness,
Which is noticing what we're feeling.
Common humanity,
Knowing that we are not alone in struggling from time to time.
And then self-kindness,
Offering ourselves the same kind of care and support that we would offer someone we loved who was going through something similar.
So when you're ready we'll start with the mindfulness component,
Bringing to mind the situation or scenario that's causing you this stress or difficulty.
And getting a sense of how it feels in your body.
Are there any sensations or emotions that come up as you think of this?
So we're making some space to feel what it's like to be in a situation and to acknowledge and validate it.
So you could even say to yourself,
This is really hard.
Or this hurts.
Gosh,
This is so difficult right now.
So we're validating this experience as we would if we were speaking to a good friend.
And then in the second step,
We bring in some common humanity.
So we remind ourselves that it's actually really normal to struggle sometimes.
It's part of being human.
It's not just us and it's not abnormal.
Probably anyone else who was in a similar situation would be feeling quite like you are.
So you might just like to remind yourself that you're not alone in this.
It's normal to struggle.
And suffering is part of the human experience.
And then finally we move to the self-kindness element.
So you could do this with some gentle soothing touch,
Perhaps placing a hand on your heart or your cheek or giving yourself a gentle hug.
So there's that physical reassurance and care.
You can even feel the warmth coming through your hand or your fingers.
Maybe even gently massaging the area where you feel the stress of the situation.
And then you might also like to use some words to express the sense of kindness towards yourself.
Maybe imagining what you'd like to hear from a friend right now.
Maybe something like,
I'm here for you.
I care about you.
You're going to get through this.
I believe in you.
So you could repeat some words for yourself.
In your own way.
And just taking a moment to savour this feeling of compassion,
Whether it's coming through that touch or those kind words.
And knowing that we're not doing this to make our pain go away.
It's just that we are a human creature who is deserving of care and love as everyone is.
And if you wanted to,
You could really boil down this practice into the three elements very quickly.
So the mindfulness.
This is hard.
Here is a moment of suffering.
Acknowledging what's here.
The common humanity.
Reminding yourself that everyone struggles sometimes.
It's part of being human to suffer.
And then the self-kindness.
May I be kind to myself in this moment.
May I give myself what I need right now.
Whether that's through touch or reassuring words.
So this is an approach you can use for yourself,
Whether or not you're listening to this recording.
And it can really be applied to any kind of struggle,
Small or big.
So when you're ready,
Letting the practice go.
Letting yourself settle.
And seeing if you can allow yourself,
Even just for this one moment,
To be exactly as you are.
