Loading…
A brief practice for moments of self-criticism or shame.
Adapted from Kristin Neff's work on self-compassion.
1. Mindfulness — "This is a moment of suffering." Acknowledge what you feel without exaggerating or suppressing.
2. Common humanity — "Suffering is part of being human. I am not alone in this." Others struggle too.
3. Self-kindness — Place a hand on your heart if it feels okay. Ask: "What do I need to hear right now?" Offer yourself the same warmth you'd give a friend.
You can whisper these phrases or write them in your journal. Even 60 seconds counts.
Small practices that pair well with this guide — use what fits.
Shizuka is a peer-support platform. It does not provide medical advice, diagnosis, or treatment. If you are in crisis, please contact emergency services or a crisis helpline.