The fifth micro practice is called the self-compassion practice in three steps.
Beginning by settling in and settling down,
Wherever we are right now,
At home in the office on public transport,
Whether we are sitting or lying down,
What helps you settle,
Maybe taking three deep breaths,
Maybe connecting with the body,
Feeling the feet on the ground,
The hands,
Sitting bones,
Listening to sounds around you.
Step one is about sensing into and acknowledging what's going on right now.
You could say,
This is a moment of difficulty.
This is scary.
This is painful.
This is stressful.
And noticing where you feel it in the body,
What does it feel like?
As you're feeling into the difficult experience,
See whether you can bring an open,
Kind and compassionate attitude to whatever you're feeling right now,
Allowing what is here to be here exactly as it is without needing to change,
Solve or fix anything.
Just being with the difficult experience.
It's the same attitude we would bring to a loved one,
A friend or colleague who's having a difficult time.
Step two is about clearly seeing that difficult experiences are part of life.
It's common humanity.
Just feel this way.
You could say to yourself,
I'm not alone.
We all struggle at times.
Moving on to step three,
Which is about asking yourself,
What do I need right now?
Do I need to talk to someone?
Do I need a break?
Step outside.
Spend some time in nature.
Do I need a moment to breathe,
Some reassurance?
Whatever it is you need right now,
You can give it to yourself.
What do you notice?
It cannot be happening.
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