Mindful Self-compassion Barcelona
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.
Leigh Matthews is a Registered Australian Psychologist and founder of Therapy in Barcelona, a group therapy practice in Barcelona that has supported the English speaking international community for over 13 years. While Leigh’s earlier work focused on helping clients navigate the complexities of expatriate life, her current role is dedicated to leading a uniquely diverse team of highly skilled English speaking therapists from around the world in Barcelona. Committed to fostering professional growth and collaboration, Leigh ensures the practice provides compassionate, client-centred care while focusing on business development and mentorship. Through Therapist Launchpad Consultations, Leigh now shares her expertise, supporting therapists to build successful, ethical practices of their own. Visit Leigh’s LinkedIn Profile
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