
Mindful Self-compassion Barcelona
Self-compassion is a powerful tool for improving your well-being, self confidence & resilience. Many find it easy to have compassion for others but struggle to gift the same kindness to themselves. By taking moments throughout your day to pause & practice self compassion breaks, you can increase this quality and make it a more regular habit in your life.
Try this Self-compassion Break…..*
When you find yourself stressed out in a difficult situation, take a moment to pause
•Inhale. Expand your belly & lungs, pause to soak it in. Inhaling fully is an act of self-love….pause to feel this Love..exhale tension or worry. exhale into complete relaxation, letting go of tension.
Touch your heart, your arm or leg, or give yourself a hug.
•Acknowledge that you are in a moment of suffering. Treat yourself with as much kindness as you would a close friend or child who was struggling. Say to yourself: “This is suffering.” or “This is really painful/difficult right now.” or “This feels hard.”
•Acknowledge your suffering is not a failure, but a part of being human. -“It’s not abnormal to feel this way. Many people would struggle in this situation.”
- Offer yourself a final comforting phrase. Choose whatever feels appropriate for your situation. Use any of the following phrases or create your own:
“May I hold myself with compassion.” “May I love and accept myself just as I am.” May I experience peace.” “May I remember to treat myself with love and kindness” “It’s OK, [YOUR NAME] I am here with you” “This too shall pass”
•Return to your daily activities, intentionally carrying an attitude of self-compassion and acceptance to your day.
With self-compassion, we give ourselves the same kindness and care we’d give to a good friend.
– Kristin Neff
Self-compassion is not
Ignoring your pain or uncomfortable feelings
self-criticism & judgement
having a “stiff upper lip”
self-pity or self-absorption
shaming yourself to make changes
based on self-esteem or measure of worth
feeling good
Self-compassion is
offering oneself kindness & care in difficult situations
acknowledging that all humans suffer & we are connected in this
noting that suffering is not a failure
being your own ally
supporting & coaching yourself to make changes
treating yourself just as you would those you love
acknowledging your limitations
sitting with messiness & imperfection
a practice that supports self-respect, resilience, growth, change, compassion, caring relationship behaviour & less narcissism & reactive anger
*This method was adapted from the Self-Compassion Pause used in Kristin Neff and Christopher Germer’s Mindful Self-Compassion (MSC) training program.
By Leigh Matthews Registered Australian Psychologist
