A Short Self-Kindness Break (2-3 min)

This is a brief practice for moments when time is short but a pause is needed - this can be used silently as a personal practice - going through this slowly and gently

Wherever you are, pause for a moment.

If you can, let your eyes close, or soften your gaze downward.

Take one breath, in and out, just to arrive here.

Notice what's present for you right now. If something feels hard, stressful, or heavy, let yourself acknowledge it, without needing to explain it or fix it.

You might silently say:

"This is a hard moment.”

Now remember — you are not the only one who struggles. Difficulty is something everyone experiences, in their own way.

"Other people feel this too. I'm not alone."

Now, place a hand somewhere comforting, if that feels right — over your heart, on your arm,

or wherever feels supportive.

And ask yourself gently: what do I need right now? (Pause to consider)

Whatever comes up — rest, patience, reassurance, permission to slow down — let it be enough, just as it is.

Offer yourself a simple phrase of kindness, something like:

"May I be kind to myself."

"May I give myself what I need."

Or any words that feel true for you in this moment.

Take one more breath.

And when you're ready, gently open your eyes, or lift your gaze, carrying this small moment of kindness with you back into your day.