Group Participants

Exercise 2: Self-Compassion Break

Monday (individual task)
Think of a situation in your life that is difficult, that is causing you stress. Call the situation to mind, and see if you can actually feel the stress and emotional discomfort in your body.

Write down your emotions, feelings, mood and tone and voice.

Tuesday (individual Task)
After reading the yesterday's quotation, please say to yourself the following sentences by yourself for 5 - 10 minutes:

1. This is a moment of suffering

That’s mindfulness. Other options include:

  • This hurts.
  • Ouch.
  • This is stress.

2. Suffering is a part of life

That’s common humanity. Other options include:

  • Other people feel this way.
  • I’m not alone.
  • We all struggle in our lives.

Now, put your hands over your heart, feel the warmth of your hands and the gentle touch of your hands on your chest. Or adopt the soothing touch you discovered felt right for you.

Say to yourself:

3. May I be kind to myself

You can also ask yourself, “What do I need to hear right now to express kindness to myself?” Is there a phrase that speaks to you in your particular situation, such as:

  • May I give myself the compassion that I need
  • May I learn to accept myself as I am
  • May I forgive myself
  • May I be strong.
  • May I be patient

Repeat this exercise on Wednesday the exercise with another event according to Monday's assignment and speak back the sentences according to Tuesday's issue.

Thursday (group task)
Write down on a FlipChart keyword-like your emotions, feelings, mood, and tone and voice. Discuss this in the group. What do you notice?

What has changed with you by using the 3 aspects of compassion? Discuss briefly in the group.

Friday (individual Task)
Take the time to reflect on this experience. Write down what has changed.

This practice can be used at any time of the day or night, helping you remember the three aspects of self-compassion when you need it most