Self-Compassion Break — 3 min — 60-Second Protocol
29s · captions burned in · sound on
practice · 2026-09-22
When you catch yourself in harsh self-criticism, three lines, three minutes.
When you notice harsh self-criticism, pause and say three lines: (1) this is a moment of difficulty; (2) difficulty is part of being human; (3) may I be kind to myself right now. Three minutes, repeatable. Lowers shame loops without bypassing the problem.
The protocol
| Time | 3 min |
| Category | Mood |
Full transcript
When you catch yourself in harsh self-criticism, three lines, three minutes. One: this is a moment of difficulty. Two: difficulty is part of being human. Three: may I be kind to myself right now. Repeatable as often as it comes up. It lowers the shame loop without bypassing the problem — the thing you got wrong is still there to fix, you are simply not paying interest on it. If self-criticism is constant rather than occasional, that belongs with a professional, not a three-minute script. agegen.ai. Generate your prime age! ~~ Mr. Age
Sources
- https://www.nccih.nih.gov/health/meditation-and-mindfulness-what-you-need-to-know
- https://www.apa.org/topics/mindfulness
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