Self-Compassion Practice
A 60-Second Reset and a 5-Minute Ritual to Soften Blame and Return to Connection
Sometimes we say things we don’t mean. We get flustered, impatient, or overwhelmed, and the words spill out before we’ve had a chance to catch them.
This practice helps you recognise those moments with awareness and kindness, so you can shift from reaction to connection — for yourself and for those you love.
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When to Use This Practice
During messy mornings, school-run rushes, bedtime battles, or any moment you feel the urge to blame, defend, or snap.
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Share this practice with someone who needs it.
60-Second Reset — Pause, Feel, Choose
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1. Pause
Take one slow breath. Think to yourself: “This is my fear talking, not my heart.”
Exhale through your mouth, drop your shoulders, and feel your feet on the ground.
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2. Feel
Notice what’s happening inside:
“I feel rushed.” “I feel overwhelmed.” “I feel unheard.”
No fixing, just noticing.
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3. Choose
Ask, “What do I need right now to return to calm?”
Maybe it’s another breath, a short pause, or saying, “Give me a moment — I need to reset.”
Each time you pause instead of react, you weaken the old habit of blame and strengthen the muscle of compassion.
5-Minute Daily Ritual — Release the Inner Blamer
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1. Settle
Sit comfortably, hand on heart, and take three slow breaths. Imagine sitting beside your younger self — the one who learned to stay safe by blaming or defending.
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2. Acknowledge
Say silently, “I see the part of me that blames. She’s trying to protect me. I don’t need to fight her — only to love her.”
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3. Forgive
Whisper, “I forgive myself for what I didn’t know. I forgive myself for the moments I reacted instead of responded. My awareness is my healing.”
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4. Anchor
With your palm on your heart, repeat, “May I be kind to myself today. May my family feel my love more than my frustration. Growth takes time.”
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A few minutes of this each day begins to soften the old reflexes and rebuild trust with yourself.
Journal Prompts
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What usually triggers my blame reflex?
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What feeling sits underneath it most often?
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What helps me return to calm quickly?
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Write freely — even a few honest sentences create space for understanding.
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Repair Phrases
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When you want to repair a moment after reacting, try:
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“I’m sorry I snapped. I was rushed, not angry at you.”
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“Give me one minute to reset, then I’ll listen.”
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“Let’s try that again with softer voices.”
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Keep This Close
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Want to keep these words close?
Download the Self-Compassion Prompts — a simple phone-friendly guide you can glance at when life feels messy.
💗 Get the free Self-Compassion Prompts (digital version) »â€‹â€‹â€‹â€‹â€‹
Related Practices
Grounding Breath • Evening Release • Soft Morning Start (coming soon)
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Awareness itself is healing.
Every time you pause instead of react, you are quietly rewriting generations of conditioning — one breath, one moment, one honest apology at a time.
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Share this practice with someone who needs it.
