This practice helps you respond to stress or difficulty with kindness, rather than self-criticism. You can use it whenever you feel overwhelmed, tired, or discouraged.
1. Settle In (2 minutes)
Sit comfortably.
Notice where your body touches the chair or floor.
Take a few slow breaths.
Let your body soften.
2. Bring to Mind a Mild Difficulty (2 minutes)
Think of a recent situation in your life that felt stressful or frustrating.
Choose something manageable — not overwhelming or traumatic.
Gently recall:
- What happened?
- Who was involved?
- How does it feel in your body now?
Notice any tension, discomfort, or emotion without judging it.
3. Acknowledge Your Experience (3 minutes)
Silently say to yourself, in a kind tone:
- “This is hard.”
- “This hurts.”
- “This is stressful.”
- “I’m having a difficult moment.”
Use words that feel natural to you.
Let yourself fully recognize what you are feeling.
4. Remember You Are Not Alone (3 minutes)
Remind yourself that struggle is part of being human:
- “Everyone faces challenges.”
- “I’m not the only one who feels this way.”
- “Many others go through this too.”
- “This is part of life.”
Let these words connect you to others who experience similar difficulties.
5. Offer Yourself Kindness (3–4 minutes)
Place one hand on your heart or another comforting place.
Feel the warmth and support of your touch.
Ask yourself:
- “What do I need right now?”
- “How can I care for myself in this moment?”
Then offer kind words, such as:
- “May I be kind to myself.”
- “May I give myself what I need.”
- “May I be patient and gentle.”
- “May I accept myself as I am.”
If this feels difficult, imagine what you would say to a close friend — and say that to yourself.
6. Close Gently (1 minute)
Let go of the phrases.
Sit quietly for a moment.
Notice how you feel now.
When ready, return to your day.