Mindful Self-Compassion

Sit in a comfortable position, close your eyes, and take three, deep, relaxing breaths.
Put your hands over your heart and feel the warmth of your hands, the gentle touch of
your hands on your chest, and feel the rhythmic rising and falling of your chest as you
breathe.



Open your awareness to the sounds in your environment. Come into the present

moment by simply listening to whatever presents itself to your ears.



Now find yourself in the room. Form an image of yourself sitting in the chair.

Note your posture as if you were seeing yourself from the outside.



Next, bring your awareness inside your body. Note the world of sensation

occurring there in this very moment—the pulsation and vibration of your body—
just as you sat in the midst of the world of sound.



Now feel your breathing wherever it’s most apparent to you. Use a different
anchor for you attention, such as the sensation of your hands in your lap, if that
feels more comfortable.



Now replace the focus on your anchor with loving-kindness or self-compassion

phrases. Slowly repeat the phrases, returning again and again to the phrases, or to
an image of yourself sitting in the chair as you repeat the phrases.



Gently open your eyes.