One of the most effective ways to reconnect with ourselves and ease our suffering – whether that’s in the form of stress, anxiety, frustration or shame – is through a self-compassion meditation.

By bringing to mind the situation that you’re struggling with in a meditative state, and meeting it with acceptance and kindness, it is possible to transform the way you are experiencing it.

Start by paying attention to your body and breath.

Then bring to mind the situation that you’re struggling with. For example, ‘I’m worried I’ve got too much to do.’

There are then three stages to the meditation. The first stage is acknowledging the suffering, which is the opposite to what we often do: trying to ignore it.

The second stage is connecting to a sense of common humanity and reminding ourselves that everyone suffers. Often we tell ourselves that we’re uniquely weak or flawed to be suffering in this way, so it’s the opposite of that.

In the third stage, we place a soothing hand on our body, and say kind words like, ‘May I accept myself.’ This is the opposite of self-criticism, which is common to indulge in when life isn’t going the way we want it to.

As you’re going along and after you’ve finished, notice if there’s a shift in how you feel.