Self-Compassion Break

A brief three-step practice for hard moments: acknowledge the difficulty, remember struggle is shared, and offer yourself a kind word. Optionally settle first with a few mindful breaths. A wellbeing practice for building self-compassion, distinct from self-esteem or self-indulgence and not a substitute for mental-health care.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Brief Mindfulness and Breathing
1 minute
Optional: a few slow breaths to arrive before the steps.
2
Self-Compassion Break
3 steps (~2 minutes)
This is hard; I'm not alone; may I be kind to myself, with a kind phrase or gesture.

Find this in my week builder

Opens the builder on Emotional Wellness, where you can select sessions and add them to your week.

Other qualifying routines in this focus area, under your active filters.