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You don’t need hours of meditation to begin a self-compassion practice. Even 20 seconds of kind touch or a few gentle words of support can start to rewire your brain toward greater warmth and care. Another simple way to begin is the Self-Compassion Break — bringing mindfulness to a moment of struggle, remembering our shared humanity, and offering ourselves kindness just as we would a friend. It can be as simple as pausing to ask yourself, “What do I need right now?” and then responding with care
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