Exercise for self-compassion

Breath

Focus on your breath.

Just feel the breath flowing in and out of your body.

Determination of a difficult feeling

Feel inside yourself, sympathetically, with interest.

How do I feel right now in this moment?

What is hurting me right now?

What is weighing me down?

What is painful or difficult to bear?

Is there a sadness, a fear, a worry, a sorrow, a pain?

Please do not analyze, do not seek a solution. Focus on the pure feeling itself. Evaluations are not important at the moment.

Acceptance

Simply perceive the feeling as clearly as possible and nothing else.

Allow yourself to feel what you feel.

Kindness

Look for a gesture of kindness toward yourself.

For example, a hug, a pat on the shoulder, a stroke on the arm, head, cheek, or hand.

Perform the gesture in real life or in your imagination.

Perhaps add a compassionate phrase in a soft voice or a humming or shushing.

Caring

What can I do for myself in this moment to better bear the pain? Activities t