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?
