The Self-Compassion Break is a wonderful meditation to practice when you notice that you’re feeling stress or emotional discomfort.

Sit or lie down comfortably. See if you can find the discomfort/stress in your body.
Where do you feel it the most?
Make contact with any sensations as they arise in your body.

Now, say to yourself, slowly

This is a moment of suffering – that’s mindfulness.
You could also say:

  • This hurts.
  • This is tough.
  • Ouch!

Suffering in a part of living:  That’s common humanity.
You could also say:

  • Other people feel this way.
  • I’m not alone.
  • We all struggle in our lives.

Now, put your hands over your heart, or wherever it feels soothing, feeling the warmth and
gentle touch of your hands. Say to yourself:

May I be kind to myself. 

See if you can find words for what you need in times like this.
Other options may be:

  • 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

If you’re having trouble finding the right language, sometimes it helps to imagine what you
might say to a dear friend struggling with that same difficulty. (pause)

Can you say something similar to yourself, letting the words roll gently through your mind?