Self-Compassion Pause: A 5-Minute Practice For Hard Days

A five minute practice for days when your inner voice is loud and unkind. With a hand resting on your chest, you bring to mind something you are struggling with right now, acknowledge it without analysing it, and quietly say three things to yourself: this is a moment of suffering, suffering is a part of being human, and may I be kind to myself at this moment. There is nothing to fix, only a few breaths of warmth and presence. This content is educational and is not a substitute for one to one professional care.

Transcript

This meditation is for the times. A bit harder on yourself. And YouTube. Take things slow. And give yourself a pat on the shoulder. This one is for the days when you are hard on yourself. When your inner voice is loud and unkind. When you're replaying something you said. You did. Or didn't you? Perhaps something someone has told you. And it's haunted you ever since. And you feel like you're falling at heel. Or at life. Just find a comfortable position. Let your hands rest on your laps. Or whenever you feel uncomfortable. Take one deep breath. That's one. Now break your mind. Something you're struggling with right now. Not to analyze. Just a thought. Something in your life is hard right now. Relationship. I want you to place one of your hands on your chest. Right over your head. Notice your hand on your heart. Feel the warmth and if you can. Say to yourself silently, Or perhaps out loud if you can. Is treated. This is a moment of suffering. Whatever your thing right now. You are now being dramatic. You are not weak. It hurts. This is a moment of suffering. Secondly, Suffering is part of being human. You are not only the one who has failed this time. Right now. Somewhere else in the world. Someone feels exactly what you feel. You are not alone in this. Suffering is part of being a human being. May I be kind to myself at this moment. Not kind in an active way. Not forced. Just think. May I give myself what I would give a good friend. Who's sitting here with me right now. May I be kind to myself at this moment. Stay in this for just a couple of breaths. Hand on your chest. The world you practice. You don't have to fix anything right now. You just have to be here. Once you're ready. Open your eyes. And get steady with your breath. Be well.