Have you heard of a self-compassion break? Popularized by self-compassion goddess/researcher Kristen Neff, this is a three-step process for when you are having a hard time, make a mistake, or notice something you don’t like about yourself.

Step 1: Notice and name the suffering. For example: “I’m having a hard time right now,” “I’m struggling,” “This hurts,” “Ouch,” “I’m feeling ____,” “This is stress.”

Step 2: Connect to common humanity. For example: “We all struggle sometimes,” “Others would find this challenging too,” “I’m not alone,” “Life can be hard for everyone,” “Everyone makes mistakes,” “Everyone experiences hard times.”

Step 3: Be kind to yourself. For example, put your hands over your heart and say “I’m doing the best I can,” “May I accept myself as I am,” “I am human,” “May I be kind to myself,” “I’m going to get through this,” “May I give myself the compassion that I need.”

This powerful practice can be used any time of day or night, and only takes a few moments to shift your state, evoking the three components of self-compassion when you need them most. <3