Pause where you are.
You do not have to solve anything in this minute. Let this be a small interruption in the momentum of stress.
Optional check-in
Guided self-compassion practice
Step 1 of 6Move at your pace
Choose a steadying gesture.
If soothing touch feels comfortable, let your body receive a simple cue of warmth or support. You may also choose no touch.
Let the exhale soften.
Take a few comfortable breaths. There is no need to breathe deeply; simply let the out-breath be a little longer if that feels easeful.
1:00
The timer is optional. Start it when you are ready, or continue without it.
Breathe in gently, then Breathe out a little longer.
Name what is difficult.
Use language that is honest without adding blame. You are recognizing this moment, not defining yourself by it.
“This is painful right now.”
“This is a difficult moment.”
“Struggle is part of being human.”
Choose words you can receive.
Select any phrase that feels believable enough. Compassion does not have to sound perfect to be sincere.
Carry one kind thing forward.
Notice the support beneath you, look around the room, and let your attention widen. You can return to your day exactly as you are.
After the pause
Check in again without grading the practice. Any number is information.
Choose both ratings if you would like a neutral before-and-after observation.