There are 3 elements to practicing self-compassion. The first is self-kindness. Self-kindness is the practice of being caring toward ourselves as we often are toward others. We each have an inner critic and inner coach inside of us and often times when we have a big reaction or emotions arise the inner critic shows up and we can berate ourselves or belittle our experience. Use self-kindness to bring attention to that inner voice and work toward creating gentleness when experiencing discomfort.
One way to begin this practice is to try taking a self-compassion break. Like many mindful based practices this requires that you focus inward. This website offers a script to practice on your own: https://self-compassion.org/exercise-2-self-compassion-break/
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*Resource: The Mindful Self-Compassion Workbook by Kristin Neff PhD & Christopher Germer PhD.