Self-Compassion Break

This exercise comes from the work of Kristin Neff. When you are experiencing stress at the result of a difficult situation try this to help support a more self-compassionate mindset.

Think of a situation in your life that is difficult, that is causing you stress. Call the situation to mind, and see if you can actually feel the stress and emotional discomfort in your body. Spend a moment with that stress and emotional discomfort.

Now say to yourself:

1. This is a moment of suffering

That's mindfulness.  Other options might be "ouch", "this hurts" etc

2. Suffering is part of life

That's common humanity. Other options might be "other people feel this way", "I'm not alone".

Now, put your hands over your heart, feel the warmth of your hands and the gentle touch of your hands on your chest. 

Alternatively, adopt another soothing touch you that feels right for you.

3. May I be kind to myself

You can also ask yourself, “What do I need to hear right now to express kindness to myself?” Is there a phrase that speaks to you in your particular situation, such as:

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 patient