Learn a simple 5-step mindfulness practice to cultivate self-compassion during stressful moments. Reduce stress with this guided self-kindness exercise.
Many people struggle with self-criticism, making self-compassion an essential skill for mental wellbeing. This evidence-based practice from the Greater Good Science Center helps you pause and respond to stress with kindness.
Research shows that self-compassion:
- Reduces anxiety and depression
- Improves emotional resilience
- Enhances overall life satisfaction
Follow these simple steps whenever you're experiencing stress or emotional discomfort:
Common stress responses include:
- Headaches or muscle tension
- Jaw clenching
- Neck or back pain
- Stomach discomfort
Say: "This is a moment of suffering"
- Observe your feelings without judgment
- Simply recognize the presence of difficulty
Say: "Suffering is part of life"
Alternative phrases:
- "Others feel this way too"
- "I'm not alone in this"
- "All humans experience struggle"
Place hands over your heart and say:
- "May I be kind to myself"
Other compassionate phrases:
- "May I accept myself as I am"
- "May I give myself compassion"
- "May I find strength in this moment"
This brief exercise can be done anytime you notice stress. Regular practice helps:
- Build emotional resilience
- Reduce negative self-talk
- Cultivate inner peace
For deeper exploration of self-compassion, consider reading works by Tara Brach or Kristin Neff. Remember - being kind to yourself isn't selfish, it's essential for wellbeing.
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