In this short practice, we explore what happens when you meet a difficult moment with self-compassion instead of criticism. Through breath awareness and three simple phrases, you’ll learn how to stay present with discomfort without adding unnecessary pressure.
Let’s begin by settling into the body.
If you’re seated, sit up tall enough that you can breathe comfortably. Let the shoulders soften. Let the hands rest somewhere easy. If it feels comfortable, you can allow the eyes to close.
Bring your attention to the breath.
Simply feeling the breath as it enters the body…and as it leaves the body.
You don’t need to change anything. Just notice the rhythm of breathing.
And if the mind wanders, which it will, gently bring the attention back to the breath.
Now I want to invite you to bring to mind a moment that felt slightly difficult recently.
Maybe something at work.
Maybe a conversation that didn’t go well.
Maybe a moment where you noticed frustration or self-criticism.
Allow that moment to come into awareness. As you do, notice what happens in the body.
Is there tension somewhere?
A tightness in the chest?
A heaviness in the stomach?
Just observe what’s there.
Now, with your next breath, silently repeat this phrase:
This is a moment of difficulty.
Simply acknowledging what’s happening. This doesn’t feel good.
And with the next breath: This is part of life.
Moments like this happen to everyone. You’re not alone in this experience.
Then offer yourself this final phrase: May I be kind to myself.
Just as you would offer kindness to a friend who was struggling.
Take a few breaths here, repeating that phrase quietly to yourself.
Let’s take two more slow breaths together.
Breathing in.
Breathing out.
And when you’re ready, gently allow the eyes to open.
As you move back into the rest of your day, see if you can carry a bit of that kindness with you.
