non-judgment &
DESCRIBING practice
Self-Compassion Meditation, Self-Compassion Pause, Disrupting Negative Thoughts, Goodness in Others,
Emotional Validation
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self compassion pause
Self Compassion Exercise 2
Goal: To improve your well-being, self-confidence, and resilience by deliberately practicing self-compassion
Time: 5-7 minutes
Self-compassion is a powerful tool you can use to improve your well-being, self confidence and resilience. Many find it easy to have compassion for others but struggle in applying this same kindness to themselves. By taking moments throughout your day to pause and practice self-compassion, you can gradually increase this quality and make it a more regular habit in your life.
1. When you find yourself stressed out in a difficult situation, take a moment to pause.
2. Reach up and touch your heart, or give yourself a hug if you are comfortable with that.
3. Take a few deep breaths.
4. Acknowledge that you are suffering and see if you can treat yourself with as much kindness as you would a dear friend or child who was struggling.
5. Offer yourself phrases of compassion, first by acknowledging your suffering:
“This is suffering.” or “This is really painful/difficult right now.” or “Wow, I am really suffering right now!” “Suffering is a part of being human.”
For the final phrase(s), choose whatever is most appropriate for your situation. Feel free to use any of the following phrases or create your own:
May I hold myself with compassion.
May I love and accept myself just as I am.
May I experience peace.
May I remember to treat myself with love and kindness.
May I open to my experience just as it is.
6. Return to your daily activities, intentionally carrying an attitude of self-compassion and acceptance to your day.
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