The 5-minute self-compassion practice
This practice is designed to help you offer yourself kindness and compassion in moments of stress, self-doubt, or pain.
Duration
5 minutes
For
Anyone feeling stressed, anxious, or self-critical
Goal
To cultivate self-compassion and reduce self-criticism
Find a quiet space
Sit comfortably in a quiet space where you won't be disturbed for a few minutes.
Acknowledge your feelings
Take a moment to notice how you're feeling. Say to yourself, "This is a moment of suffering."
Offer kindness
Place your hand on your heart or another comforting spot. Say to yourself, "May I be kind to myself in this moment."
Repeat phrases of compassion
Silently repeat these phrases: "May I be safe. May I be peaceful. May I be kind to myself. May I accept myself as I am."
Close your eyes and take a few deep breaths. Notice how you're feeling right now.
Acknowledge any discomfort or pain you're experiencing. It's okay to feel this way.
Place your hand on your heart, feeling the warmth of your touch.
Now, repeat these phrases to yourself:
May I be safe.
May I be peaceful.
May I be kind to myself.
May I accept myself as I am.
Take a few more deep breaths, and when you're ready, open your eyes.
Remember that self-compassion is a practice. The more you do it, the easier it becomes. Be patient with yourself.