Self-Compassion Break.pdf

SELF-COMPASSION BREAK

Bring to mind an interaction with someone that makes you feel badly—only

moderately badly so that you can feel the stress in your body but not get

overwhelmed by it. Visualize the situation until it makes you a little

uncomfortable.

Now, say to yourself:

 This is a moment of suffering

(mindfulness)

 Suffering in a part of life

(common humanity)

Put your hands over your heart, feel the warmth of your hands, the gentle pressure

of your hands, and notice your chest rhythmically rising and falling beneath your

hands.

Now, say to yourself:

 May I be kind to myself.

(self-kindness)

 May I accept myself just as I am

For the last one or two phrases, use whatever words speak to your particular

situation, such as:

May I be safe.

May I forgive myself

May I be happy and free from suffering

May I safely endure this pain

May I find peace in my heart

May I be strong

May I protect myself

May I learn to live with ease and well-being

May I accept the circumstances of my life

May we learn to live together in peace