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Take 10 minutes to be guided through a practice of meaningful self-kindness: A self-compassion break with Kristin Neff.

Link to episode transcript: https://tinyurl.com/427x7e6c

How to Do This Practice:

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1. Think of a situation in your life that is difficult and is causing you stress. For this practice, especially if you are new to it, it's better to choose something that is moderately difficult in your life, rather than overwhelming.

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2. Call the situation to mind and get in touch with what happened or what you think might happen.

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3. Now say to yourself, \u201cThis is a moment of suffering.\u201d This acknowledgment is a form of mindfulness\u2014of noticing what is going on for you emotionally in the present moment, without judging that experience as good or bad. You can also say to yourself, \u201cThis hurts\u201d or \u201cThis is stress.\u201d Use whatever statement feels most natural to you.

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4. Next, say to yourself, \u201cSuffering is a part of life.\u201d This is a recognition of your common humanity with others\u2014that all people have trying experiences, and these experiences give you something in common with the rest of humanity rather than mark you as abnormal or deficient. Other options for this statement include \u201cOther people feel this way,\u201d \u201cI\u2019m not alone,\u201d or \u201cWe all struggle in our lives.\u201d

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5. Now, put your hands over your heart, feel the warmth of your hands and the gentle touch on your chest, and say, \u201cMay I be kind to myself.\u201d You can also consider whether there is another specific phrase that would speak to you in that particular situation. Some examples: \u201cMay I give myself the compassion that I need,\u201d \u201cMay I accept myself as I am,\u201d \u201cMay I learn to accept myself as I am,\u201d \u201cMay I forgive myself,\u201d \u201cMay I be strong,\u201d and \u201cMay I be patient.\u201d

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\nToday\u2019s Happiness Break host:

Kristin Neff is the creator of this practice and a professor of psychology at The University of Texas, Austin. She is a pioneer in the study of self-compassion and the author of the book, Fierce Self-Compassion: How Women can Harness Kindness to Speak Up, Claim Their Power, and Thrive.

Order Dr. Neff\u2019s book: https://tinyurl.com/yaubmy7v
\nLearn More About Dr. Neff\u2019s work: https://self-compassion.org/
\nFind classes taught by Dr. Neff; https://tinyurl.com/4kf52x8c
\nFollow Dr. Neff on Twitter: https://twitter.com/self_compassion\\
\nFollow Dr. Neff on Instagram: https://www.instagram.com/neffselfcompassion/

Find the full Self-Compassion Break practice at our Greater Good in Action website:\xa0
\nhttps://ggia.berkeley.edu/practice/self_compassion_break

More resources from The Greater Good Science Center:

Take Our Self-Compassion Quiz: https://tinyurl.com/yysrf663
\nTry Dr. Neff\u2019s Fierce Self-Compassion Break: https://tinyurl.com/yk9yzh9u\\
\nHow to Bring Self-Compassion to Work with You: https://tinyurl.com/45zkrkam
\nThe Five Myths of Self-Compassion: https://tinyurl.com/2p88vass\\
\nRead Dr. Neff\u2019s interview about Self-Compassion: https://tinyurl.com/286njtje
\nHow Self-Compassion Can Help You Through a Breakup: https://tinyurl.com/222scejz
\nCan Self-Compassion Overcome Procrastination? https://tinyurl.com/mrfmvyj
\nCan Self-Compassion Help Trans Teens Thrive? https://tinyurl.com/4xs7nxre

Tell us about your experiences and struggles with self-compassion and this practice emailing us at happinesspod@berkeley.edu or using the hashtag #happinesspod.

Find us on Amazon Music: https://tinyurl.com/28hcdfsd

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