Spending just 20 seconds each day on self-compassion can help reduce stress, according to research by an American psychologist.
In 2017, Eli Susman, then a PhD student in clinical science at the University of California, Berkeley, participated in a retreat at Plum Village in France. He was surprised to find that the daily schedule of this Buddhist monastery included just 30 minutes of meditation.
During the retreat, he decided to extend his meditation session and sat under a tree for three hours. Later, he met a monk named Master Bao and shared his meditation experience with him. The monk’s response was not what he had expected.
“Three hours? What about three breaths? That’s all you need,” Master Bao smiled and said.
These words prompted Susman to wonder whether a simplified practice lasting just a few breaths could make a difference in life.
20 seconds of self-compassion each day will help reduce stress. (Illustrative image).
Seven years later, he and colleagues at the Golden Bear Mood and Sleep Research Clinic at Berkeley published a paper on this method in the journal Behavioral Research and Therapy. The article describes how to practice self-compassion in just 20 seconds, which reduces stress and improves the mental health of volunteers who practiced it daily for a month.
Susman shared the method he discovered during his research, enabling people to feel better in less than a minute each day. This practice can be done after a morning cup of coffee in your living room or whenever you feel stressed.
- First, close your eyes, recall something about yourself that is troubling you, and notice any feelings of unworthiness or lack of love while paying attention to what arises in your body.
- Next, place one hand on your heart and the other on your belly, continuing to focus on what is arising in your body.
- Then, ask yourself: “How can I befriend myself in this moment?”.
- Finally, open your eyes when you feel ready.
Doing this for just 20 seconds each day is effective for those who practice regularly. It increases self-compassion, reduces stress, and helps with mental health issues like depression or anxiety. The act of touching your belly and chest during the practice is beneficial as it combines thoughts and actions that express self-kindness.
Susman suggests that to answer the question: “How can I befriend myself in this moment?”, imagine you are looking at a friend or your younger self in a similar situation and giving them advice. You can also envision receiving comfort or encouragement from someone like a parent or close friend.
Many people feel they are too busy to perform this 20-second exercise daily. According to Susman, when people are stressed, they may feel as if they cannot spare 20 seconds to pause. This barrier is just a mental construct, as in reality, we spend 20 seconds washing our hands and two minutes brushing our teeth.
However, this exercise should not replace therapy or intensive mental health care. If you are experiencing serious psychological issues, it is advisable to seek help at specialized facilities with treatment plans.
