The following practice, “Waiting on Yourself,” is adapted from The Mindful Path to Self-Compassion: Freeing Yourself from Destructive Thoughts & Emotions by Christopher K. Germer, PhD.

If you are anything like me, you may find yourself paying more attention to others than to yourself. You might be curious about what they are thinking, feeling, saying, and doing. It is rare that we give ourselves the same attentive care.

Set a timer for 5 minutes, or as long as you have to practice. Choose a quiet, comfortable place and settle in, closing your eyes or softening your gaze. Pay attention to how you feel in your body. Be present with each physical sensation as it arises and fades. Don’t search; simply allow whatever comes into your awareness. If it is pleasant, be with it; if it is unpleasant, be with it. Perhaps you feel the seat beneath you, the soles of your feet on the floor, the temperature of the air on your skin, or a tingle running down your leg. Notice each sensation as a new parent might gaze at their baby, curious about how they are feeling. Just notice what you notice.

When the timer goes off, gently bring yourself back to the present and blink your eyes open.