Self-compassion break.
Bring to mind a situation in your life that is difficult,
That's causing you stress right now.
Perhaps a health problem,
A problem in an important relationship,
A work problem,
Or perhaps someone's crossed your boundaries or disrespected you.
Please choose a problem in the mild to moderate range,
Not a big problem.
We don't want to overwhelm ourselves as we're first learning these skills of self-compassion.
Allow yourself to see,
Hear,
And feel your way into the problem to the extent that you begin to experience some uneasiness in your body.
Notice where you feel it the most.
Make contact with the discomfort that you're feeling in your body by using a gesture of self compassion.
Now say to yourself slowly and clearly,
This hurts,
Or ouch,
This does not feel good,
This is a moment of suffering,
This hurts,
This does not feel good,
This is a moment of suffering.
Next say to yourself again slowly and clearly,
Suffering is a part of living.
Others would feel just like me,
Where I'm not alone.
Suffering is a part of living.
Others would feel just like me,
I am not alone.
Now place your hands over your heart or wherever it feels supportive,
Feeling the warmth of your hands.
Say to yourself,
May I be kind to myself,
May I give myself what I need,
May I be kind to myself,
May I give myself what I need.
Perhaps asking yourself what quality of compassion do you need right now.
Perhaps your language may say,
May I accept myself just as I am,
Or may I care for myself tenderly in this moment.
Or perhaps your language would be more protective,
No I will not allow myself to be harmed in this way.
Or may I have the courage and strength to make a change.
If you notice you're having difficulty finding the right words,
Imagine that a dear friend or a loved one is having the same problem as you.
What would you say to this person,
Heart to heart,
Without giving advice?
If your friend were to hold just a few of your words in her mind,
What would you like them to be?
What message would you like to deliver?
Now can you offer the same message to yourself?
You
