Self-compassion pause
Respond to a difficult moment the way you would for a friend.
Bring to mind something that is bothering you right now. Choose something small or medium to start with, not the hardest thing. You can keep your eyes open throughout.
You can stop at any time. If this feels uncomfortable, press Finish. You can switch to grounding, or get support now.
- This is hard (45 sec)
Acknowledge to yourself that this is a difficult moment. You might say, in your own words, "This is really hard right now."
- You're not alone (45 sec)
Remind yourself that struggling is part of being human. Other people feel this way too. You are not the only one.
- Be kind (1 min)
Ask yourself: what would I say to a good friend who felt like this? Try saying something similar to yourself, as kindly as you can.
- Rest here (30 sec)
If it feels okay, place a hand on your chest or another comforting spot. Take a few slow breaths and notice any warmth or steadiness.
Well done for taking this time
This copy of the practice works without a connection, so nothing is saved to your account. Open SteadySelf when you're back online to record how you felt.