The Practice: Turning Inward with CompassionThis practice can be done anywhere—at home, at work, in your car, or during a quiet pause in your day. It is simple, brief, and deeply nourishing.

Settle Yourself
Allow your body to relax as best it can. If you feel comfortable, close your eyes or relax them with gentle attention in your space.

Breathe
Place your hand over your heart. Take slow, deep breaths for two to three minutes. There is no special way to breathe—just notice the inhale and the exhale, allowing yourself to settle.

Ask Gently
When you feel ready, ask yourself softly:
“What are you feeling right now?” Gently scan your body and mind for sensations, emotions, or thoughts. Name them silently.

Listen Without Judgment
Let the answer come in its own time and watch it go by without needing to analyze, correct, or change. Simply listen. Do your best to be present with whatever comes up.

Affirm with Breath
Gently direct your breath towards any areas of tension or difficult feelings, imagining them softening. Silently offer phrases like, “I see you,” “I accept this,” or “It’s okay to feel this way”.

Optional Reflection
If it feels supportive, write down what you hear. Let the words flow without editing. If what you write feels harsh or unkind toward yourself or anyone else, you are invited to let it go—tear it up, etc., as an act of compassion