The Gentle Revolution
DAY 1: SELF-COMPASSION BREAK
Welcome to Day 1 of your mindful self-compassion journey! Today you're learning THE foundational practice of Mindful Self-Compassion - the Self-Compassion Break.
This is the practice I return to more than any other. It's simple, doesn’t take a long time, and you can use it anywhere, anytime something difficult happens. It weaves together the 3 core elements of Mindful Self-Compassion: Mindfulness, Common Humanity and Self-Kindness, in a way that you can experience them for yourself.
Here's how it works in a nutshell, and below I guide you through this as a meditative practice in the video:
THE SELF-COMPASSION BREAK (3 steps)
1️⃣ MINDFULNESS: "This is a moment of suffering" (or: "This is really hard right now" / "This hurts" / "Ouch")
→ Acknowledge what you're feeling without judgment
2️⃣ COMMON HUMANITY: "Suffering is part of life" / "I'm not alone in this" (or: "Other people feel this way too" / "This is part of being human")
→ Remember you're not uniquely flawed and there’s nothing wrong with you
3️⃣ SELF-KINDNESS: "May I be kind to myself" (or: "May I give myself what I need" / "May I be patient with myself")
→ Offer yourself care
HOW TO PRACTICE TODAY: (+ watch the video below to practice together in the form of a meditation)
Step 1: Bring to mind something mildly difficult (not your biggest trauma - start small!) Maybe: a mistake you made, a criticism you received, something you're worried about at work or in a relationship
Step 2: Place your hand on your heart or somewhere comforting
Step 3: Go through the three steps slowly, feeling the words as you say them
Step 4: Take a few breaths and notice how you feel That's it. Simple but powerful.
TODAY'S INVITATION:
Use this practice once today when something difficult happens - even something small like getting frustrated in traffic or receiving an annoying email.
What to notice & reflect on (a suggestion to write down/journal your thoughts)
How does it feel to acknowledge difficulty instead of pushing it away?
What happens when you remind yourself you're not alone?
How does your body respond to offering yourself kindness?
See you tomorrow for Day 2!
With warmth,
Sini 💜
P.S. The goal isn't to feel immediately better (though you might). The goal is to practice meeting yourself with compassion instead of criticism.