Self-Compassion Break Script

The script outlines a multi-step process for self-compassion:

• Acknowledge the Struggle: Pause and recognize that you are experiencing a difficult time.

• Validate Your Feelings: Allow yourself to feel emotions without judgment, recognizing they are natural responses to the situation.

• Remind Yourself of Common Humanity: Remember that suffering is a shared part of the human experience and you are not alone in your feelings.

• Offer Yourself Kindness: Give yourself the same kindness you would offer a good friend, using a comforting gesture and kind words.

• Use Compassionate Phrases: Speak to yourself gently with phrases like "May I be patient and understanding with myself".

• Close with a Moment of Gratitude: Take a deep breath and express gratitude for taking the time to practice self-compassion.

This practice can be used anytime you feel overwhelmed, criticized, or in pain.