This practice is called the self compassion Break and it's something you can do any time during the day or night. Bringing me a little self compassion so to practices exercise. We actually need to call up the little suffering. So I invite you. To think about a situation in your life right now, that is difficult for you. Maybe your feeling, Strasse or you're having a relationship problem or you're, worried about something that might happen. And invite you to think of something that is difficult, but not overwhelming, be difficult, especially if you're nude practising the self compassion break. For finding a situation and get in touch with it.

What's going on what happened, what might happen? Who said what Bring the situation to life in your minds I and then I'm going to be saying a series of phrases that are designed to help us remember the three components of self compassion when we need it most. So the first phrase is. This is a moment of suffering. Right were bringing mindful awareness to the fact that suffering is present.

I invite you to find some language that speaks to you, something like this is really hard right now or I'm really struggling Sleep turning toward our difficulty, acknowledging it nay mean it. This is a moment of suffering. The second phrase is suffering is a part. Of life, cable, reminding ourselves of our common humanity suffering as a part of life. And again finding language that speaks to you? It may be something like

It's not a normal to feel this way. Many people are going through similar situations right. The degree of suffering may be different. The flavour of suffering may be different. That suffering is a part of life, part of being human and then the third phrase is: may I be kind to myself in this moment and support bringing kindness to yourself. I invite you to perhaps put your hand.

And over your heart, or some other place on your body that feel soothe even and comforting feeling the warmth of your hands, the gentle touch, letting them. His feelings of care stream to your fingers, may I be kind to myself. And using any language that supports that sense of kindness. Perhaps language you use with a good friend you cared about who was going through a very similar situation.

You know, maybe something like I'm here for you, it's gonna be ok, I care about you. You can even try using a diminutive that fills comfortable. You know darling, I'm so sorry. I can try calling yourself by your first name. Anything fills natural to express your deep wish that you be well and happy and free from suffering. And then letting go of the practice sand noticing, Are you body feels right now.

Allowing any sensations to be just as they are allowing yourself to be, just as you are in this moment.