[MUSIC]
I am Dr. Christiane Wolf with InsightLA and today I
wanted to share
a short self-compassion practice with you.
Self-compassion has three different phases.
The first one is mindfulness.
Can we acknowledge that what is
happening is happening and it's painful?
Second is what we call shared humanity.
Can we remember that no matter what we're feeling,
other people are feeling that
you a have felt that before.
Which is not to diminish what we're feeling,
but to acknowledge that,
this is actually a common response
to the situation that we're in.
Then the third one is self kindness.
Let's practice this.
I'm inviting you to close your eyes if that feels okay.
Can I have your eyes open?
If you want to,
you can put a hand on your chest,
so sometimes that's actually
a really nice gesture that your body will understand,
a gesture, a physical support,
so just feeling what that feels like.
Then recalling this difficult moment
or maybe you're right in it.
Just saying something to yourself like,
this is a challenging moment.
That this is a hard moment right
now or this is difficult to be with.
This is a moment of pain or just ouch,
so whatever it feels right to you in this moment.
Then the second step is the shared humanity.
You can find a phrase again that works for
you and I find that the more specific you are,
the better it works.
You could say something like,
this is what it feels like for
somebody feeling in this specifics,
in this situation,
feeling in this specifics,
to feel this way.
Just allowing yourself to feel that,
this is a normal response,
a natural response to
whatever you're experiencing right now.
If you like in your mind side like
recalling or bringing to mind all the people
who have ever felt this way
before or who are feeling exactly,
this way right now.
You might not know anybody else
who's feeling this way right now,
but you can be assured,
many people have felt this way
before and are feeling exactly the same way right now.
Just staying with the breath, breathing that air,
and, maybe picturing
yourself and your circle with these people.
Knowing there's nothing wrong
with you that you feel that way.
Then the third step is self kindness.
You could say to yourself,
may I be kind to myself,
may I keep my heart open,
may I stay present than kind,
may I not exclude myself from the circle of kindness.
Just feeling into whatever words resonate with you,
but just remembering kindness and again,
maybe feeling the hand on your chest.
With that, I'm sending you into your day.
I hope this is helpful
and thank you for practicing with me.
[MUSIC]