Self-Compassion is a mindfulness moment

Instructions: Slowly and deliberately read the script below. If you'd like, you can read the exercise's purpose before starting. Instructions are not read audibly in brackets [].

The goal of this activity is to practice self-compassion. Self-compassion is a skill that must be learned, practiced, and actively practiced.

Exercise in Self-Compassion Place both feet on the ground and your hands in your lap and sit quietly.

Allow yourself to sink into the chair and feel at ease. You can close your eyes or keep them open and concentrate on something in the room if you like. Focus on your breathing. [Take a moment to pause.]]

A moment of self-compassion is a moment of mindfulness.

Bring your consciousness and attention to a loved one who is going through a difficult time. Consider how you feel about that individual and how much you care about them.

Consider engulfing this person in that sensation. [Take a moment to pause.]]

Extend your wish for this person to have less anxiety and more joy and happiness. When you concentrate on compassion, notice what thoughts, physical sensations, and emotions arise. [Take a moment to pause.]]

Now, focus your attention on a source of stress for you. Recognize that this is a stressful situation and pay attention to how it makes you feel without judging how good or horrible those feelings are. "Stress is a natural part of life," you tell yourself.

Return your focus to the compassion you had for the person you care about, and now extend those feelings to yourself. Imagine yourself engulfed in self-compassionate feelings. Consider how you'd like to feel less stressed and more joyful. Take note of how you feel when you show yourself kindness. [Take a moment to pause.]]

Return your focus, concentration, and awareness to your breathing now. Bring your attention and awareness back to the present moment with one more breath, and you'll be ready to face the day with mindfulness, calm, and focus.

LivingWell.org was used as a source.