Archives for November 2013

Take a Self-Compassion Break!

Here is a very helpful too that I learned while attending a Compassion conference in Las Vegas of all places. It was written by Kristin Neff, Ph.D., the foremost researcher on self-compassion in the United States.  I hope you find it useful!


 Bring to mind an interaction with someone or something 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 is 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.