Self-Compassion Break
by Kristin Neff
A short meditation to help you tend to yourself in the midst of stress or difficulty. This is a cleaned audio version of the Self-Compassion Break recorded by the well-known meditation teacher Kristin Neff. It's about time you give yourself a break.
Transcript
This practice is called the self-compassion break and it's something you can do anytime during the day or at night when you need a little self-compassion.
So to practice this exercise we actually need to call up a little suffering.
So I'd invite you to think about a situation in your life right now that is difficult for you.
Maybe you're feeling stress or you're having a relationship problem or you're worried about something that might happen.
I'd invite you to think of something that is difficult but not overwhelmingly difficult especially if you're new to practicing the self-compassion break.
So finding a situation and getting in touch with it.
What's going on?
What happened?
Or what might happen?
Who said what?
Really bring the situation to life in your mind's eye.
And then I'm going to be saying a series of phrases that are designed to help us remember the three components of self-compassion when we need it most.
So the first phrase is,
This is a moment of suffering.
Right?
We're bringing mindful awareness to the fact that suffering is present.
And I'd invite you to find some language that speaks to you.
Something like,
This is really hard right now.
Or,
I'm really struggling.
We're actually turning toward our difficulty,
Acknowledging it,
Naming it.
This is a moment of suffering.
The second phrase is,
Suffering is a part of life.
Okay,
We're reminding ourselves of our common humanity.
Suffering is a part of life.
And again,
Finding language that speaks to you.
It may be something like,
It's not abnormal to feel this way.
Many people are going through similar situations.
Right?
The degree of suffering may be different.
The flavor of suffering may be different.
But suffering is a part of life,
Part of being human.
And then the third phrase is,
May I be kind to myself in this moment?
And to support bringing kindness to yourself,
I'd invite you to perhaps put your hands over your heart.
Or some other place on your body that feels soothing and comforting.
Feeling the warmth of your hands,
The gentle touch.
Letting those feelings of care stream through your fingers.
May I be kind to myself?
And using any language that supports that sense of kindness.
Perhaps language you would use with a good friend you cared about who was going through a very similar situation.
You know,
It may be something like,
I'm here for you.
It's going to be okay.
I care about you.
You can even try using a diminutive if that feels comfortable.
You know,
Oh darling,
I'm so sorry.
Or you can try calling yourself by your first name.
Anything that feels natural to express your deep wish that you be well and happy and free from suffering.
And then letting go of the practice and noticing how your body feels right now.
Allowing any sensations to be just as they are.
Allowing yourself to be just as you are in this moment.
4.7 (6 624)
Recent Reviews
ChristinaGrace
February 13, 2026
This was spot-on for what I needed to hear. Listening to Ms.Neff talk through what we may be experiencing at this moment, where we felt we needed the intervention of having self compassion, was very effective at helping me to get through a tough spot. She gave me words and language to use with myself that I was at a total loss for as I felt I was drowning in my current situation. I feel proudly re-regulated now and like my mind is back in a positive place where I want it to be to continue moving forward and making progress in my personal life. I've bookmarked this as it was an excellent track that I can refer back to when needed. Thank you Ms.Neff! What a beautiful healing gift you have so graciously shared with the IT community with this one. I'm very thankful❤️🕯🕊
Karen
November 17, 2025
Lovely, short meditation when you need to give yourself a break 🫶🏻
Laura
November 5, 2025
Really helpful. I plan to continue to use this meditation to try to get in touch with my self-compassionate voice.
Robert
August 30, 2025
Hi Kristen, I'm familiar with your work and was delighted to see you here on Insight Timer. I was feeling overwhelmed about some of the health challenges i'm facing. Going through the three phases of of bringing compassion to ourselves worked very well. Along with your suggestions. Thank you so much for this soothing meditation. Blessings, Robt R.
Jennifer
July 29, 2025
Thank you so much, having a hard day and that may have helped.
Bridget
June 10, 2025
I love the gentle nature of the three phrases. Namaste
Tara
May 31, 2025
A lovely meditation, like spending five minutes with a wise, compassionate friend - be prepared for it to end abruptly, though! Thank you, Kristin, for sharing it 🙏🏻
Jessie
April 23, 2025
This is a wonderful meditation. I really didn’t want it to be over. I notice that self compassion and self kindness are key. And that suffering is part of every day life. And I’m not alone.
Alice
March 30, 2025
This is so simple and so wonderful - an easy guide to take me through self compassion. I’m saving this to my favorites for those days where i need a little extra TLC ♥️🌈🧡🌈💛🌈💚🌈💙
Gunilla
March 23, 2025
Thanks ❤️ Acknowledging that I suffer and showing compassion for myself made me feel relieved. The tears just came and I got such a clear connection with myself, the one who struggles but shuts down and shows a much tougher surface than the reality is on the inside.
Margaret
November 7, 2024
Thank you for this refreshing break in the midst of a busy day. Namaste
Liza
October 13, 2024
This was the perfect find at the perfect time. Thank you 🙏🏼
Maria
August 12, 2024
Just right. And right on time. Thank you, Kristen!
Jessica
July 3, 2024
Self compassion is something I really struggle with, but this helped me a lot😌
Kyle
May 18, 2024
Of all the people to whom we give compassion, it's best to start with ourselves. Thank you.
Brenda
May 6, 2024
Wonderful! The only recommendation I have is that you could perhaps have a bell or some other soulful sound to indicate the difference nd of the session… 🙏🏼😊
Bill
May 1, 2024
This is such a great expression of the Self Compassion Break. It's something I return to often in my distressing times.
Brooke
April 13, 2024
This is very soothing and a good reminder that there are other people out there who are suffering, too. I'm not alone. Other people have been through this, too. I always feel so alone when I'm in this place. Thank you for reminding me that I'm not alone.
Endora
April 9, 2024
Dr Neff's voice is so soothing. This meditation is so helpful when I'm spinning. Thank you!
Jane
February 3, 2024
Just what I needed to bring myself back to calmness. A very effective practice for moving through and releasing difficult feelings. Thank you. Bookmarked 🙏