The is an informal micro self care practice taught in the Mindful Self Compassion Programme through the Cebtre for Mindful Self compassion, where I did my training. The sensations on the soles of our feet are a way of literally grounding us and anchoring us in the present moment. We can use this anyplace , anytime that we feel overwhelmed by the challenges of our lives

Soothing and Supportive Touch is the first micro-self care practice that is taught in the mindful Self-Compassion course. The physiology of our inner critic is that we activate our flight or fight nervous system through self-criticism. This leads to fight (self-critic), flight (sense of isolation), and freeze (rumination). When we practice soothing touch, we generate a sense of safety through our mammalian caregiving system, which releases oxytocin and opiates and contracts the stress response, by activating the parasympathetic nervous system. We generate self-kindness rather than self-criticism. Also, our brains do not know the difference between others hugging us, or giving ourselves a hug, which is really important in these COVID times!!!!

The micro-self care practice of writing a compassionate letter to ourselves in order to motivate us with compassion rather than criticism. Research shows that this practice boosts long term happiness and reduces depression. Keeping in mind the metaphor of how the donkey would rather be motivated by a carrot (our compassionate self), rather than a whip (our inner critic). You can use this practice to address any concerns you have or goals that you want to achieve, writing from whatever perspective feels comfortable to you. 1)Me to me: From your compassionate self to yourself. 2)You to Me: From a compassionate other to yourself. 3) Me to You: From Your Compassionate Self to another.

Soften, Soothe, Allow is a practice that we can use to meet difficult emotions. It uses different strategies to regulate emotions 1) What is the mention? The Top-down processing of Naming the Emotion to Tame it. 2) Where is the Emotion. The Bottom-up strategy of Feeling it to Heal it, or Mindfulness of Emotion in our Body. We can use SOAR to do this. Coming to our Senses to Anchor us in the Present Moment and Observe the Sensations of our emotions like a curious scientist. Then Allowing and creating space for the emotion and releasing thoughts, including resistance. What do we Need? Releasing further resistance by Softening (physical touch) and Soothing (emotional Touch) so that we can accept our emotions, and decrease them in intensity.

Equanimity gives us the emotional space to be compassionate while remaining in connection with others- engaging fully but understanding the limits of our capacity to control our actions. Everybody is in their own lives journey, I am not the cause of this person suffering, nor is it entirely within my power to make it go away, even though I wish I wish I could. Moments like this are difficult to bear, yet I may still try to help if I can.