How to Take a Self-Compassion Break
THE SELF-COMPASSION BREAK
A Tool to Build Self-Compassion (Adapted from Neff, 2016 http://self-compassion.org)
The Self-Compassion Break is an informal practice based on
being kind and compassionate with yourself in times of
suffering. Choose phrases from each step that resonate with
you or make up your own compassionate responses.
Step 1. MINDFULNESS: “This is a moment of suffering…
I am really struggling… This is really hard right now.” So,
instead of overly identifying with your difficult emotions or
trying to push them out of awareness, you turn toward the
pain, acknowledge it and name it.
Step 2. COMMON HUMANITY: “Suffering is part of life…
Many people are going through similar situations.” In Step 2
you recognize that suffering is an integral part of life and that
you are not alone. The shame that results from harsh inner
criticism often generates a sense of isolation that is reduced
by acknowledging your common humanity.
Step 3. SELF-KINDNESS & SOOTHING TOUCH: Begin by
placing your hands over your heart or any other place on your
body that feels comforting. “May I be kind to myself in this
moment.” Rather than becoming critical or frustrated because
you fail or feel inadequate, talk to yourself in the way you
would comfort a dear friend who was suffering. Adopt a tone
that is warm, kind and gentle, while accepting the imperfect
nature of human reality.