Mindful Self-Compassion Break
Reflect on a challenging situation in your life that is currently causing you stress or practice this exercise during challenging moments.
Step-by-Step Guide:
- Acknowledge the Discomfort:
- Say to yourself: "This is stressful or difficult" or "I notice I am having really hard emotions right now" or "I notice I am being hard on myself right now."
- This is an act of mindfulness.
- Recognize Common Humanity:
- Say to yourself: "Many other women with ADHD have this same experience."
- This is acknowledging common humanity.
- Apply Soothing Touch:
- Place your hands over your heart, feeling the warmth and gentle pressure of your hands on your chest. Alternatively, use the soothing touch you found comforting in the previous exercise.
- Extend Kindness to Yourself:
- Say to yourself: "I am doing the best I can."
- Additionally, ask yourself: "What do I need to hear right now to express kindness to myself?"
- Consider if there is a specific phrase that resonates with you in your current situation, such as:
- "I hope I can be kind to myself."
- "I hope I can accept myself."
- "I hope I can learn to be more self-compassionate during these moments."
- "May I learn not to criticize myself for issues related to my brain."
When to Practice:
This exercise can be practiced at any time of the day or night and will help you remember to invoke the three aspects of self-compassion when you need it most.
Additional Tips:
- Regularly practicing this exercise can help reinforce a habit of mindfulness, common humanity, and self-kindness during moments of stress and discomfort.
- It is essential to acknowledge the discomfort and stress you are feeling instead of suppressing or ignoring it. This acknowledgment is the first step towards healing and self-compassion.
- Remember, it is okay to struggle, and it is a part of being human. Extending kindness and compassion to yourself is crucial for your well-being.
By acknowledging and labeling your emotions, you validate your feelings without judgment, which is the first step in practicing self-compassion. This exercise is designed to help you become more mindful of your emotions and to respond to them with kindness and self-care, which is particularly important for women with ADHD who often experience moments of self-criticism and emotional distress.