Self-compassion entails being warm towards oneself when encountering pain and personal shortcomings, rather than ignoring them or hurting oneself with self-criticism. This meditation is so brief and can be practiced informally anytime, anywhere by placing a hand on one's heart and offering phrases of kindness. The idea with this activity is your going to use words to condition new responses, which then you can start to use these words when your triggered. So once you notice something going on in your body, like your breathing increasing, you can use these words to trigger a new, more calm response. So the idea is that you take the words and you use the breath with the words. For example, you first say safety and security, and then take a deep breath in and out. The second one is to say, kindness and let it spread through your whole body as you breathe in and out. The next one is to savor the feeling of love, and breath in and out, and the last one is to breath in your own goodness.