tea-rabbits:

infatuatedbpd:

Bring to mind an interaction with someone that makes you feel badly — only moderately badly so that you can feel the stress in your body but not get overwhelmed by it. Visualize the situation until it makes you a little uncomfortable

Now, say to yourself:

• This is a moment of suffering (mindfulness)
• Suffering is a part of life (common humanity)

Put your hands over your heart, feel the warmth of your hands, and notice your chest rising and falling beneath your hands.

Now, say to yourself:

• May I be kind to myself (self-kindness)
• May I accept myself just as I am

For the last one or two phrases, use whatever words speak to your particular situation, such as:

• May I be safe
• May I forgive myself
• May I be happy and free from suffering
• May I safely endure this pain
• May I find peace in my heart
• May I be strong
• May I protect myself
• May I learn to live with ease and well-being
• May I accept the circumstances of my life
• May we learn to live together in peace

(courtesy of my therapist. hope this helps someone! ❣️)

I hope it’s ok to add this.  You explained it so clearly.  This is something I learned while I was inpatient and it was just… so touching to me and I am trying to keep this up as a frequent skill I practice.