The self-compassion break.
Whenever you notice that you're feeling stress or emotional discomfort,
We can practice deliberately cultivating self-compassion in the moment.
So beginning by seeing if we can find that discomfort in the body.
Where do we feel that sense of suffering,
That sense of difficulty?
Allowing ourselves to make contact with the sensations as they arise in the body.
And now saying to yourself slowly,
This is a moment of suffering.
This is a moment of suffering.
Acknowledging,
Recognizing,
Being aware.
This is mindfulness.
Maybe saying,
This hurts or this is stressful,
This is difficult.
Ouch.
Feeling those sensations.
And then acknowledging that suffering is a part of life.
This is our common human experience.
Maybe saying,
We all struggle in our lives.
Suffering is a part of life.
Suffering is a part of being human.
This is how it feels when a person struggles in this way.
I'm not alone.
And now putting your hands over your heart or wherever feels soothing and allowing ourselves to feel the warmth and gentle touch of the hands.
Whenever we're feeling badly,
We can simply practice putting our hand in our heart and feeling the warmth of the hand.
It might feel awkward or embarrassing,
But your body doesn't know this.
It responds to the physical gesture of touch,
Of warmth,
Of care.
Just as a baby responds to being held,
To being hugged,
Cuddled by its mother.
Our skin is incredibly sensitive and it can help soothe our distressing emotions,
Calm or stress.
And if the hand in the heart doesn't feel comforting or soothing,
Finding another touch that is soothing.
Maybe one hand on the cheek or cradling your face.
Giving ourselves a gentle hug.
Maybe placing the hand on the belly,
Rubbing the chest.
Or maybe just holding your hand,
Holding your own hand.
And then saying,
May I be kind to myself?
See if you can find some words that you need to hear in this difficult moment.
May I be kind to myself.
May I accept myself as I am.
May I learn to accept myself as I am.
May I give myself compassion that I need.
May I be safe.
If you're having difficulty finding the right words,
Imagining that a dear friend or a loved one is 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 those words be?
What message would you like to give heart to heart?
Now seeing if you can offer the same message to yourself.
Practicing self compassion.
This is a moment of suffering.
Suffering is a part of being human.
May I be kind to myself in this moment,
Just because there is suffering.
Just because.
