一分鐘自我慈悲

調整您的姿勢在一個最舒適的位置，並花一些時間接地（安住當下）覺察你的身體被支撐的狀態，或是找資源，試著想起讓您感覺更好或更安全的事物。

現在花一點時間，覺察一下您希望幸福以及想要擺脫痛苦、不想要吃苦這樣天生的渴望（自然而有的生存渴望）。

請記住，每個人都經歷著艱難的時刻，然而事情總是處在一種不斷變化的過程中。

想想看，您是否曾經對自己，抱持著不切實際的期望而過於逼迫著自己；而您卻不會這樣要求您的好朋友。

如果您現在遇到和您有同樣處境的朋友，您會說些什麼仁慈又明智的話，來幫助他們？

最後，花點時間，以任何您覺得最適合自己的方式送給自己一個正向、療癒的思路和能量。

如果您願意的話，你可以想像一些代表你自己的力量、復原力和信心的東西，例如想像從心中出現一個光球，漸漸擴大充遍全身。

注意您內在的感覺。

Self-Compassion Reflective Practice

One-minute self-compassion.

Adjust your posture to one that is most comfortable and take a moment to ground, becoming aware of the way your body is supported or to resource, bringing something to mind that makes you feel better or safer.

Now, spend a moment to become aware of your natural wish for wellbeing and to be free of distress and unwanted hardship.

Remember that everyone goes through difficult times, but things are always in a constant process of change.

Consider if you are pushing yourself too hard due to unrealistic expectations that you might not have for a good friend.

What kind and wise thing might you say to help such a friend if they were in your situation right now?

Conclude by taking a moment to send yourself positive, healing thoughts and energy in any way that feels best for you.

If you like, you can visualize something that represents your own strength, resilience, and confidence, like a ball of light that starts in your heart and then grows to fill your entire body.

Notice what you feel on the inside as you do this.