Self-Compassion Breaks
Do you have a harsh inner critic? Do you have an inner voice that is judgmental or mean? Have you tried self-compassion but haven’t figured out how to make it work for you consistently?
Self-compassion can help calm our inner critic by offering support and encouragement.
“Research indicates that self-compassion is one of the most powerful sources of coping and resilience… radically improving our mental and physical wellbeing. It motivates us to make changes and reach our goals not because we’re inadequate, but because we care and want to be happy.” - Kristin Neff, Ph.D., a pioneer in the study of self-compassion
There are many ways to practice self-compassion. I recommend being gentle with yourself as you explore what works for you. Try different phrases. Below is a template to try.
Begin by placing your hands over your heart.
Accept the situation by saying something like, “This is tough,” or “This sucks,” or “This hurts,” or just, “Wow,” or “Ouch.”
Accept the common humanity of the situation by saying something like, “This also challenges other people”, or “A lot of people are also hurting,” or “Other people are in similar situations.”
Begin to support yourself by saying, “May I be kind to myself” or “May I feel supported” or “May I be safe”
Continue with additional phrases that resonate with you at that moment, “May I be free from inner and outer harm,” “May I be happy,” “May I be healthy,” “May I be brave,” “May I be strong,” “May I accept this moment,” “May I accept myself exactly as I am,” “May I accept imperfection.”
Repeat slowly breathing deeply.
I’m finding that self-compassion helps me… when I remember to do it. I like to close my eyes as I say whatever comes to mind that feels comforting.
You can also send compassion to others. May you be healthy. May you be free from inner and outer harm.
