You self compassion break Sitting in an upright and dignified posture Gently closing your eyes if that feels comfortable to you And taking few moments to find your breath Follow the rhythm of your breath Breathing in and breathing out Now I want you to bring into your awareness any emotional distress or other difficulties You're experiencing in your life right now Notice if you can find this discomfort in your body Where do you feel it?
As you bring this discomfort into your awareness if you wish Now adding the supportive touch that feels right for you perhaps placing one hand over your heart Taking a moment to feel the sensations in your body The first step in the self compassion break is simply to notice whatever difficulties here for you right now To acknowledge that this is a moment of suffering Mindfully allowing it to be fully here in your experience Perhaps saying something to yourself to acknowledge this moment like this hurts Or this is what the stress feels like in my body Shifting now to connect with your deep sense of knowing that suffering and hardship are part of life for everyone This is in fact part of our common humanity Maybe saying to yourself I'm not alone or other people feels this way too Or even I'm not alone or other people feels this way too Or even this is what it feels like when anyone is heartbroken or lonely or in grief Being aware of the sensations in your body Breathing in and breathing out Now asking yourself what kind of words do I most need to hear right now Perhaps you can say may I give myself the compassion and kindness I need Or may I accept myself just as I am Or may I be strong Imagine what might you say to a close friend who is struggling with the same issue Giving yourself whatever kindness you need in this moment Even if the words don't come easily allow the feeling of kindness to be fully here Sensing the self-compassion of this moment and breathing in and breathing out just as you are Now asking yourself what kind of words do I most need to hear in this moment and breathing out just as I am
