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Self Compassion Break

3 Min
Meditation
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Dea Rivera
Now with Dea
Learn to take a self-compassion break throughout your day-you deserve it! 
From the community
111 reflections
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Pat
Compassion and kindness. 😊
I learned that it’s helpful, even when I don’t think it’s necessary, to take a moment to give myself kindness and compassion for any suffering I’m experiencing. Maybe sometimes when I need it most is when I am most unaware of it. 😊
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Kassidy
Compassion is everything 🤙🏽
I learned that not everything is always going to be perfect an it's ok that is why we are all human ❤️
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Zofia
Great
Really good made me feel so much better.i will listen to to this one often.
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Chris
Sometimes when I'm struggling, I beat myself up for struggling, and that only intensifies the hurt.
I learned that it's ok to struggle. Recognize it, and be kind to yourself throughout.
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Brooke
Self compassion
I learned that everyone has stress and hard times. And in these times you need to show yourself the compassion you feel that you are are not receiving from others
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Cuauhxihuitl
Accepting myself as I accept others
I give compassion to others a lot. I go to bat and support others. Yet, I find that I am much harder on myself. I give that hardship away. I chose to be kind and compassionate to myself.
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Ingrid
Acceptance and compassion brings immediate relief!
Relief makes it livable... whatever you are going through, whatever aspect of it you feel inclined to resist, whatever emotion it triggers...you go a long way with compassion. You can do it! You will survive. Enjoy yr day! Love n enlight
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Rena
Self Compassion During Hurricane Harvey
Suffering is widespread amongst our community right now. These things will happen and I should not get anxious about these things. In this moment as I help and give to others I can't forget to give compassion to myself.
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Paige
Temporary
I learned that feelings in the now is only temporary. This single moment is just a small fraction of your life.
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Elisabeth
Self compassion
I can repeat these phrases to myself and remind myself that what I'm experiencing is not unique to me but I don't know how to exercise self compassion and truly be kind to myself.
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Stephen
Self understanding
I'm being hard on myself. But I am the way I am, and I want to accept and understand that person and not make life even more difficult
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Harvey
Self compassion break
Not my favorite to this point it feels slightly negative and religiously based, but I can see how some may benefit depending on ones background
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Diahanna
Be nice to yourself
This is a great meditation to remind myself that I need to be kinder. Not only to others but most importantly myself. My negative thoughts and emotions about myself tend to keep me down. Practicing self compassion more often will definitely help me on my mental health journey.
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Seit
Seeing myself
From a third person perspective makes all the difference. The advice I would give to a friend would be different than what I'd tell myself. Now, if I view the situation as if it was one of my boys. Growing up it seems as if society gave us the idea that "self love" and compassion for ones self is an awful thing. It's not! If you read this far, I thank you and I implore you to continue on this road of self healing. No one but you can heal your life. When you're on this path on spiritual enlightenment you will attract relationships to help along the way, but! Be warned of those who have ill intentions. They like to suck the life out of people.
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Mia
Forgiveness is love
If I can't forgive myself, I can't really love me. Suffering is imperfection. Suffering is part of life. Can I be kind to me? Can I give myself the love I need?
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Colleen
Compassion
I learned that I need to be as compassionate to myself as I am to others.
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Amaury
Love this
Saying the phrases do work. It’s like whatever hurtful feelings I have after feeling bad about something I did or happen to me it dissolves. That is the only word I can think of to describe the sensation I feel in my body when I say those phrases. I can feel the intensity of the emotion around the chest area then it suddenly shrinks like it is dissolving.
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Michelle
Very True Indeed...
Every time I’m going through a difficult time in my life, I’m hurting a lot inside. Inside my heart and inside my mind. I never give myself any love or compassion when I’m going through this. Presently, & now continuously, I’m suffering from something that has happened to me not to long ago. I always put myself down, telling myself I must be worthless, because why else would this situation have happened to me? Putting myself down every single day when I feel that pang in my heart. I have not yet given, or even thought of giving myself compassion, or love when I’m suffering. Never. I always believe that I’m hurting because I deserve it somehow. I absolutely need to stop believing this, because I want that pain to not be there anymore. I know deep down inside I deserve to give myself compassion while I’m suffering. These phrases are really going to help. It will help anyone, and everyone has dealt with this at least once in life, or all the time. With this, change your pattern of thought
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Hallie
Much needed
I give myself tough love often. In turn making me look to others for compassion and their thoughts about my feelings. This gives me a way to acknowledge my own feelings and have compassion for myself. It’s okay to have hard times or stressful times. Acknowledge them, love yourself and go about your day.
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Jo
Saving Myself
I learned that you can save yourself from pain and suffering if you show yourself some compassion and by being kind to yourself. Take a moment with only you in the room and speak kindly to yourself. I will be practicing this.
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Carol
NOW
I needed a reminder to substitute anger and blame toward others as well as myself; otherwise such behavior is toxic. I must remind myself to be kind, stop beating myself up, and leave out the thoughts like "if only I had....., why didn't I ?..." Self-love is a minute by minute check on how I feel and what I beam to others!
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Hillary
First meditation
I learned that I need to be kind to myself because I live inside my own mind all day, every day. That little voice means a lot and it needs to be nicer. If I’m nicer to myself, I’ll be nicer to the people around me. And I need to understand that bad days happen but it’s not a bad life. Thanks for this!
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Heather
It’s going to be OK
I love the idea that I could acknowledge my suffering, put it in perspective, and give myself some love without judgement.
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Sarah
Suffering....
I am suffering, but how can I be kind to myself? Or give myself compassion? How does one do these things? Especially when the suffering is caused by hating myself?
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Star
Suffering
I am suffering, but how I’m I suppose to give myself compassion or be kind to my self these things just don’t come natural when it comes to having to yourself .
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Layla
Suffering
I learned that yes suffering is apart of life but it shouldn’t bring myself down as a person and that I should be brave kind and caring to others but most of all myself and that I should stop suffering from what happened in the past but I should focus more on the future
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Angelica
Self compassion
I shouldn’t judge myself. Give myself compassion and love who I am
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Everett
Collateral
Up and up the sky is absent the love of presence is the essence of time unmoved
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Elena
Break
Taking a Break and Doing Nothing. Enjoying Me Myself and I.
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mimi
Compassion message
Positive energy enable self compassion words and allows affirmative encouragement living forward
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Lexie
Day 8
Suffering is a part of life, and that it’s normal to have to let things be painful and get through it, everyday get better so everyday you get more and more of yourself back and it feels so much better
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Lexie
Day 13
I loved this one so much I had to do it again, I may be suffering from so much pain but this makes me feel so much better inside and outside.
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Naomi
Stress accumulator
Calm me down, mediation, don't stress me further by giving me phrases to use as if the stress is hypothetical – it's here and now! Tell me "breathe" and "you'll be fine" dammit!
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Myra
Kindness can be relearned
Phrases for me: 1. Where there is hardship grows independence from negativity 2. You are a universe of blessings and hope to humanity if you let yourself be happy today 3. Embody your femininity as wholesome as your mother 4. You are exactly where you need to be, focus your mind on exactly that 5. Pursue more open experience
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Patricia
Rainbows
Not every moment can be happy, not all times can be dedicated to pure cheerfulness. You need to feel the pain once in a while to know where you are in life, and then you pick yourself back up.
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Bekah
Self compassion
Do I️ give myself the same compassion I give others? Think about your relationships; do the people you have I️n your life show you the same kindness and goodness you will on them? Maybe it is time to be introspective and makes real decisions about the present, last, and future.
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Dylaine Mae
Self compassion
I deserve everything that should come naturally to me and it’s okay if things don’t because life isn’t easy on anyone. You are everything that you hope you are; take care of yourself, no one can love you like you love you.
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Janet
Self compassion
Do I give myself the same compassion as I give my very best friend? Wow! Eye opening!
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Fernanda
Letter to myself
Life can be hard sometimes, it also can be weird but I need to learn to understand myself, to forgive myself and let me enjoy things even when they’re not what I expected.
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Steven
Man...
Self-compassion never gets old or goes out of style. It’s amazing how hard I can be on myself and not even realize it. Thank you.
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Anne
Wow!!
I am learning so much about myself-these tools are excellent!! They really help me center myself... I am very grateful for this program!! 😊😊
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Kalie
Free
You may think you're kind to yourself by allowing yourself treats or a new something but verbalizing that you allow yourself to be kind to your own mind and actions without replacement or distraction is very freeing
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Darlene
Compassion
Having known myself to be a cold person directed by logic, I have put much energy into developing compassion for others. Now I need desperately to learn how to be compassionate to myself. How?
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Erin
Self acceptance helps me help others
I needed to be reminded that my level of self compassion relates to my level of other acceptance. Only by giving myself this gift can I be of service to those I would teach to overcome their unique challenges. I can’t give what I haven’t got! Blessed self care!
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Joyce
Self Compassion
There are many ways to lose our self confidence and just as many ways to restore it. We need to keep a quiver of remedies at the ready, recognize when we have been shaken, then immediately start pulling out our steadying thoughts, one by one, until we’ve regained our resolve. I will try to remember this good one: This is a moment of suffering/ I’m having a really bad day; suffering is a part of life/many people feel this way; may I be kind to myself/ may I give myself the compassion I need. Namaste
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Kayna
Part of life
Need to accept suffering like a part of life... and have more self compassion
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Stephanie
Excellent phrases offered for the critical self
Perfectionism and functioning on fast forward towards my goals was how I identified and valued myself. As I did so that became the role others saw me in as well and the more I became the “go to girl.” I prided myself on this for many years. That was until I was diagnosed with a degenerative illness and slowly was unable to keep the pace I once did. I had to say no to commitments During this process I learned that my worst critic was myself. What was my identity? What was I worth to anyone if I was no longer able to solve any problem? The compassion and care I gave to others was readily available to me but my pride got in the way. Over the past 3 years I’ve learned I have to be my own best friend because the only person I’ll surely spend the rest of my life with is me! We all have difficulties but it’s how we approach them that makes all the difference. How can you do that effectively if you believe that negative soundtrack playing in our head? Through practice...
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Lily
Acceptance
I have a hard time accepting that I can’t do everything and everything can’t be perfect. I need to take a break and remind myself that perfect is unrealistic. I need to slow down and learn to take things in small chunks while being mindful of my feelings and thoughts.
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Alyssa
12/16/17
I learned that we have to acknowledge when we are having a rough time, and know that everyone goes through these times. It’s also important to show as much compassion (if not more) to ourselves that we show others.
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Corey
I’m in charge of my body !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! I’m in charge of my body
I’m in charge of my body !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
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Nicolas
Hard times
We have to accept the hard times we have in our own life. That's it. There will always be suffering moments. We don't have to be bored of it but to tell ourselved that it's gonna pass and we will feel better. Positive thoughts make positive life.
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Michelle
Compasdion
Didn’t find this too helpful right now but will try it when I am having a hard day!
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em
i am suffering
i learned some bad news today. i enjoyed this meditation. 🙈🙉🙊
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Julie
Learning
I learned that we have to accept the bad but the mantra doesn’t help that much
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Nyenyezi
Compassion it
I have learned that suffering is not an island but a shared human experience
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Billie
Self Cate
It is incredibly important to care for ourselves equally as well as we care for others. It is just as important to give ourselves permission to do so.
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Elizabeth
Compassion
I learned that despite your struggles, there will always be a brighter side
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Meg
Human condition
Suffering and having bad feeling toward oneself is part of the human condition, but it is a part we can change issuing mindfulness.
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Larissa
Aloud
Speaking words aloud during the meditation gave them particular strength and meaning that really benefited me in this moment.
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Nimisha
January 19
Learning to be kind to yourself is a lifelong process if you’re a critical person! Having these phrases handy is useful. This is a moment of suffering. Suffering is part of life. May I be kind to myself. May I give myself the compassion I need.
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Jessica
It is ok
It is ok to have rough patches in life. We all struggle. I hate how this requires a certain length of response
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James
I don’t need to be hard on myself and “man up”
It’s ok to have a moment where I need to be mindful and to be kind to myself.
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Lakeisha
Liked it
I wish I had this two days ago. This would’ve been so helpful during a crying spell I was having. But I’m definitely going to practice this in the future if it happens again. Overcoming depression naturally no meds
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Paige
self love
I need to give myself the compassion I would give my friends
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Pilar
Surrender
That I’m not alone in my suffering:; I will try to remember this season of my winter may pass.
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Elyse
Self compassion
It’s really easy to be hard on yourself but it leads to a negative feedback loop. I need to be aware of the negative self talk that goes on in my head, and be compassionate and turn that into positive self talk instead.
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Mollie
Reflection
I learned that I need to give myself the same compassion, kindness, and normalizing that I do my own clients on a daily basis.
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Marilee
It’s normal to feel as though I’m ‘failing’
I learned that it’s pretty human when I’m tired, I’m not particularly motivated and I’m judging myself. Something as gentle and quick as this can lift me out of self condemnation and into reality and acceptance.
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Matthew
This Monday is really bad, mainly because it’s only Sunday!
Having a bad morning after a bad evening...I came into this session in a snarky mood! 1) the directive to move my hands around to different parts of my body had me singing “the Macarena” to myself!🤣 2) the emphasis on dealing with my “suffering” had me quoting Yoda to myself! “Fear is the path to the dark side. Fear leads to anger. Anger leads to hate. Hate leads to suffering.” And you likely just read that quote in Yoda’s voice to yourself!🤣 Hope your Sunday is going better than mine, friends!
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Sébastien
Myself
I should not forget to also be kind to myself so that I can be kind to others
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Sébastien
Start with yourself
I should also be kind to myself so that I can be kind to others
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Kennidy
Self Love
Through self love and self compassion, there are many positives that will come. The more we tell ourselves we can conquer anything or just compliment our achievements the more confidence we shall possess. I need to give myself more self love. I feel that I give so much love out to my family and friends, that I don’t realize that I don’t have as much compassion to myself as I should. I am going to change that conclusion and practice saying the four phrases I learned tonight. Self love is a true way to love every inch of yourself and accept yourself as others will.
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Brennen
2-28
As I experience tough times, I need to acknowledge the circumstances, put them into context, offer myself compassion and seek the strength to give myself the compassion that I need.
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Stephanie
I felt a little relieved being reminded that everyone experiences sadness
Being mindful of your current emotions helps to make you feel more normal
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Flávia
Neutral
It made me sleepy. I know this is a moment of suffering and that everybody suffers already. And it didn’t tell me to stop... so the guided meditation was faulty.
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Patty
Pain and Suffering
I am reminded, again, that I will experience all types of emotion. I don’t necessarily wish to accept that, because many cause me pain and heartache. But it’s a reality and I will accept that and not judge myself (too much). It too shall pass. 🌷❤️
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Tara
Self compassion
I learned that suffering is a part of life. Imperfection is part of life. I can use this phrases and others to soothe and calm myself, to offer myself compassion.
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Candice
Regret
This exercise wasn’t as helpful as others. I said something i regret saying to someone I care about . It wasn’t particularly rude or mean just more of a loaded statement. I said it as they were leaving so it will be the last thing on their mind
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Melanie
Self compasdion
During the first few seconds, I thought “I don’t want to hear about suffering, I’m stressed enough!” I nearly disconnected from the session. With the phrase reminding me to be kind to myself, I found myself release the negativity and immerse into the meditation.
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Monica
It’s okay
I learned that it is always okay to be having a difficult time and give yourself compassion. I do think though that sometimes the compassion comes in different forms, i.e. exercise on days when you don’t feel your best or alternatively, staying in when you don’t feel so great.
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Maria
Mantra
I am suffering Suffering is a part of life, everyone experiences it May i be kind to myself And have the compassion i would for a close friend
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Courtney
Difficulties
Even though there are difficulties, we are only human and it’s okay to not have perfect moments always.
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marie
march 12, 2018
i can’t be so hard with myself and that i need to be self compassionate
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Jozhiah
Finding truth
I feel better about myself after this and that I’m not alone in the way I feel
DA
Di’Ana
Allowing myself to have a moment
Acknowledging my moments of pain or anxiety enables me to calm down & have enough clarity to think on how suffering is a human experience. Giving myself compassion allows me to not stress more but relax in the fact that it’s temporary.
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Reese
Hi
I learned My life is stressful And hard and that I need to relax
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Tiziana
Self compassion is a choice
I deserve to treat myself with kindness, love and compassion. I am worthy of feeling this, but I need to remember to make the conscious choice to show myself love and compassion in the midst of inner conflict or self judgement/criticism.
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Bex
Be compassionate to self
Remember these phrases: This is a moment of suffering. Suffering is a part of life. May I be kind to myself. May I be compassionate.
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Markus
Self compassion brrak
I learned that I need to show the same love to myself that I show to others. I need to care more for myself because I care more about others than myself sometimes and put my happiness in others and not myself.
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Gisselle
Sad and depressed
Nothing will ever make me happy again I don’t want to be here
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Cailey
Very stress/anxious.
Sometimes at night when I try to sleep I get very bad panic attacks and then I’m up all night! I think it is mostly caused by me trying to settle myself down and just thinking about things in my life but usually, when I think before I go to bed I think about all the negative things! I’m not sure why... it’s just my brain that falls in that category at night a guess!?!?
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Kristin
Day of journaling 3
I have to be good to myself and not make my suffering worse by not being compassionate about myself.
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Mike
Consistency
I learned that we need to stay consistent with meditation. Daily habitual meditation is key. Mental exercise in the art of relaxation.
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Marissa
Just a moment
This is a moment of suffering Suffering is apart of life May I be kind to myself May I give myself the compassion I need - These really helped a lot I need to remember that what I am feeling now is just a moment in time I need to breathe and get through it while still being kind to myself and letting myself take the time to process as well
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Nina
To label my suffering
I learned that sometimes I take a moment of suffering and apply it to the whole day when really it’s just an moment and I can catch it where it stands
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Mia
Exactly what I need
I’m going to tweak it just a little bit by looking in a mirror while I say it.
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Helena
Give yourself a break
I learned that I’m not going through my mental hardships alone. I have people I can lean on, and that love me. Only I can change how I feel.
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Ava
Me and you
I feel that I can’t talk to anyone else but, this let’s me relax and I hope it helps you too 💜
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Sam
Suffering
I have learned that we all suffer from emotions. Whether it be because of a situation, an unexpected problem or even just because we are not alone.
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Jordan
Self-Compassionate Phrasing
Use phrases that are based on self-compassion. You can repeat these messages to yourself to remind yourself that suffering is normal and will pass, and that you deserve compassion. Here are some phrases you can use: I’m having a bit of a tough time right now but this is a part of the human condition. I deserve to treat myself with compassion. Suffering is just a state that will pass. I am a being worthy of love. I will treat myself with the same kind of compassion I would show to a good friend.
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Antonella
Calming Down
This session really calmed me down. I had a lot of guilt on my shoulders and I felt it just blow away after this session. It really calmed me down, and I really suggest this session for when you are feeling down.
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Sonik
Self compassion break
This is, I think, the most useful meditation o have come across. I cannot wait to use it when I need it. Although I hope that doesn’t happen for a while!
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Jeanisse
Remember
Times can be difficult in our lives, but we need to understand that, in order for us to grow, we have to go through these experiences. Embrace change; embrace pain... because nothing lasts forever, and forever is a really long time Say this to yourself at any moment:《This is the moment of suffering; suffering is part of life; may I be kind to myself; may I give myself the compassion I need.》
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Kiera
Sleep well
You get stressed easily on what you do and every one has it and does it
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Jessica
OK
This meditation calmed me, maybe because Dea has a naturally calming voice. I didn’t gain anything beyond that, but I previously felt fine. This meditation appears to be designed for those in pain.
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Abdulrahman
Again
It is here again I don’t know how to live a normal life and get rid of this I am going to the psychiatrist tomorrow I am not able to change my life style I feel a resistance coming from within me
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Hannah
Compassion
I enjoyed the beginning part where you place your hands on your heart or face or stomach to feel their warmth. To hold myself makes me feel grounded and safe.
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Mwape
Compassion
I learned that suffering is just a moment of human nature. May I be kind and compassionate to myself during this time.
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Jeanisse
Compassion
In this meditation, we are asked to be kind to ourselves as we are towards others. It’s not an easy task because often times we live by society’s expectation that we should be or do more, not giving ourselves a break to enjoy the moments that we get for us. Be kind to yourself at every opportunity you have.
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Kendall
4 Phrases for Compassion
1. This is a moment of suffering 2. Suffering is a part of life 3. May I be kind to myself 4. May I give myself the compassion I need Suffering is a shared human experience. We can learn to accept ourselves by realizing suffering does not define us. You can change the phrases to better resonate with you. An example for number 1 would be “I am having a hard time right now”. Don’t judge yourself. Accept yourself. For number 4, I liked her reference to what advice or compassion would you give a good friend? The advice we give ourselves and the advice we would give a friend for the same situation is often times very different.
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Erica
This is exactly what I needed
This is exactly what I needed in this moment of suffering. Recognizing it for what it is and realizing it will come and go if I just notice it is a powerful thing