Self-compassion break

This practice helps you respond to stress or challenges in the moment with kindness toward yourself, instead of self-judgment. It allows you to calm your nervous system whenever you feel overwhelmed, exhausted, or discouraged.

1. Pause

Take a few slow breaths. Notice any tension or discomfort in your body and emotions without judging them.

2. Acknowledge your experience

Silently say to yourself, in a gentle tone, one of these phrases—or any words that feel natural to you:

• “This is difficult.”
• “This hurts.”
• “This is stressful.”
• “I am going through a hard moment.”

Allow yourself to fully recognize what you are feeling.

3. Remember your being human

Remind yourself that difficulty is part of being human:

• “Everyone faces challenges.”
• “I am not the only one who feels this way.”
• “This is part of the human experience.”

Let these words connect you with others who are going through similar experiences.

4. Offer yourself kindness

Place a hand on your heart or on another part of your body that feels comforting. Feel the warmth and support of your touch.

Ask yourself:

• “What do I need right now?”
• “How can I care for myself in this moment?”

Or offer yourself kind phrases, such as:

• “May I be kind to myself.”
• “May I give myself what I need.”
• “May I be patient and gentle.”
• “May I accept myself as I am.”

If this feels difficult, imagine what you would say to a dear friend facing a similar situation —and say it to yourself.

5. Close Gently

Let the words fade into the background of your awareness. Sit quietly for a few moments. Notice how you feel now. When you are ready, gently return to your day.