Self-Compassion Break

This is the self compassion break exercise.

You can use this exercise when you notice that you're feeling stress or emotional discomfort.

So first of all seeing if you can find the discomfort in your body.

Where do you feel it the most?

Make contact with the sensations as they arise in your body.

Noticing the intensity,

The location,

And any other sensations of this distress.

And perhaps choosing a soothing touch gesture from the previous exercise.

Placing a hand on the heart,

A hand on the cheek,

Wrapping the arms across the body,

Grasping the arms with the hands,

Hand on belly,

Hand on heart,

Whatever feels comfortable for you.

And now saying to yourself slowly,

Acknowledging this is a moment of suffering.

Just acknowledging this pain in the moment.

Other phrases that may be helpful for you to say to yourself to acknowledge your pain,

This hurts,

Or this is stressful.

The second step is to acknowledge that suffering is a part of life.

All humans suffer.

I'm not alone in my suffering.

Everyone struggles in their life at some time.

This is how it feels when a person struggles in this way.

Feeling the warmth of your hand wherever it is on your body,

Offering yourself these words of comfort that you're not alone in your suffering.

In the same way that you would extend that love and compassion and care to a friend or a loved one who was suffering,

As best as you can,

See if you can extend some of that towards yourself in this moment.

And now the third step is offering some kind words to yourself in your moment of suffering.

May I be kind to myself.

See if you can find words for what you need to hear in times like this.

Other options may include,

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?

And if you're finding difficulty finding the right words,

Again,

Imagine that a dear friend or loved one was having the same problem as you.

What would you say to this person?

If your friend would leave with just a few words in mind,

What would you like those words to be?

What would you like to deliver heart to heart?

Now see if you can offer the same message to yourself,

Repeating the words slowly and gently and repeating this practice in any moment of suffering.