"A moment of self-compassion can change your entire day. A string of such memories can change the course of your life"
- Christopher K. Germer
Self-kindness: being warm and understanding towards ourselves when we feel inadequate.
Common Humanity: recognizing that suffering and feelings of inadequacy is part of the shared human experience—something we all must go through.
Mindfulness: a nonjudgmental, receptive mindstate in which one observes thoughts and feelings as they are, without trying to suppress them.
Challenge #1
Watch Kristin Neff’s TED talk on Self-Compassion below. Reflect on how the information can be used to be more compassionate towards yourself in challenging times.
Challenge #2
The Self-Compassion Break. Think of a situation in your life that is difficult or causing you stress. Call the situation to mind, and acknowledge it in this Mindfulness Activity.
Embrace these feelings by saying:
This is a moment of suffering
This hurts
This is stressful
I am having a hard time
Reflect on suffering is a common human experience by saying:
Suffering is a part of life
I’m not alone, we all struggle in our lives, other people feel this way
This feeling will pass in time
Now, put your hands over your heart, feel the warmth of your hands, the gentle touch of your hands on your chest and say to yourself:
May I be kind to myself
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 patient
This practice can be used any time of day or night, and will help you remember to evoke the three aspects of self-compassion when you need it most.
