Our days can be full of challenges and stressors.

Self-compassion supports the fact that everyone struggles and suffers as a component of being a human being. It is unavoidable at times. Sometimes we forget that this is a human condition, and we fall into the trap of thinking we are the only one who is struggling. When we can remember that pain is part of a shared human experience it reminds us we aren’t alone.

The informal practice, self-compassion break, can be done as a mini-meditation, seen below in the video.  Or the phrases can be used whenever you encounter difficulties in your life.

Read through their practice below, listen to Lisa share it in the video and then practice these phrases during challenging moments during your day.

During a moment of difficulty, or while you think about a struggle in your life, you can use these phrases as a way of meeting the challenge and softening into the experience.

Now, say to yourself in a kind and soft way:

1. This is a moment of suffering

That’s mindfulness. Other options include:

  • This hurts.
  • Ouch.
  • This is stress.

2. Suffering is a part of life

That’s common humanity. Other options include:

  • Other people feel this way.
  • I’m not alone.
  • We all struggle in our lives.

3. May I be kind to myself

You can also ask yourself, “What do I need to hear right now to express kindness to myself?” Is there a phrase that speaks to you in your particular situation, such as:

  • 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 at any time of day or night. If you practice it in moments of relative calm, it might become easier for you to experience the three parts of self-compassion—mindfulness, common humanity, and self-kindness—when you need them most.

Lastly, join me in my Facebook group: Self-Compassion for Educators to reflect on your experience of using these practices during your day.

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