Self-Care Break (5 mins) | Mindfulness | Self-compassion | Guided Meditation

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Hi, I’m Lyndi and this is a self-care
break. This practice is the kind of practice we can just pop into a busy day
and spend a few minutes taking care of ourselves and giving ourselves some
compassion and kindness. Each phase of the practice spells the acronym S.N.A.C.K. and I’ll be guiding you through it, so just inviting you to find a comfortable,
upright sitting position… perhaps you’re preferring to stand or lie down and
we’ll get started. So the S of this Self-Care SNACK invites us to stop and
self-care… permission to stop. We might like to explore using a reassuring touch,
like a rub on the arm or a hand on the heart… or a hand on the tummy… so exploring a gesture that works for us,
and seeing if we can just rest in that warmth and contact for a moment, taking a couple of nice, easy soothing
breaths… with a sense of letting go on the
out-breath perhaps… The N of this Self-Care SNACK invites
us to notice. So first noticing physical sensations, perhaps noticing contact
between the feet and the floor, for instance… noticing any emotions… I’m
feeling mostly calm with a little edge of nervousness maybe in there… noticing thoughts… I’m noticing the thought I wonder how
this is coming across… In the next phase we Accept or Allow
whatever we’re feeling, whatever we’re thinking, as best we can. We
might like to give ourselves a bit of silent self-talk in a phrase such as
“It’s okay to feel this” …even if we’re feeling resistance: “It’s okay to feel
some resistance.” The next phase is Common humanity so this
phase reminds us we’re not alone, everybody feels like this at times and
again you might like to use some self-talk with a phrase such as
“Everybody feels like this sometimes.” The K of our Self-Care SNACK stands for
Kindness… taking a moment to really show ourselves a little kindness both through
our touch, but also perhaps formulating a phrase of self-talk again such as “May I
be kind to myself in this moment,” and really letting that land on our
hearts …and finally we can rest in those kind
feelings that we’ve connected with, or perhaps rest in this soothing touch or
by taking a couple of soothing breaths again. And with that, we’ve reached the end of
this short Self-Care Break. Now we can carry on with our day perhaps
feeling a little bit refreshed or accepting or warmer inside. Subscribe to our channel for regular tips on living mindfully and compassionately!

 

4 Responses

  1. Lyndi Smith

    September 30, 2018 12:10 am

    Would love to hear a) how you found the practice and b) when you’re going to add a self-care break into your day?

    Reply
  2. Lisette Brittan

    September 30, 2018 2:41 am

    Thank you, Lyndi. I really enjoyed this little break and the guidance to connect with my self and, just pause.

    Reply
  3. Jeffrey Pflaum

    October 2, 2018 12:13 am

    Well done. Your presentation s-l-o-w-s fast-paced lives in a simple 5-minute step-by-step technique. The Self-Care Break helps create self-awareness and puts us in present time.

    Reply
  4. Todd Beach

    December 22, 2018 3:39 pm

    The step by step guidance helps to understand how and why this works. For me, I practice mindfulness at least twice a day, once in the morning and once in the evening before bed. Over time, I found that these practices become more and more effective in soothing a stressful or anxious day. Your practices are some of the best, thank you.

    Reply

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