Wellness Minutes
Looking for a short mental health podcast you can actually fit into your day? Wellness Minutes is designed for busy people who know stress, burnout, and overwhelm—but want quick, practical ways to feel better.
Hosted by an Indian Clinical-Community Psychologist based in the U.S., each short episode ( under 7 minutes) offers guided practices and bite-sized wisdom from psychology, neuroscience, and spirituality. Whether you need fast stress relief, a quick mindfulness break, or simple coping strategies for burnout, this podcast gives you tools you can use right away.
Think of it as your pocket-sized wellness companion: short, calming, and grounded in evidence-based mental health practices. Each episode is an invitation to pause, breathe, and bring more balance into your everyday life—no matter how busy things get.
Wellness Minutes
The Power of Self-Compassion: Replacing Critical Language with Kindness
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We explore the practice of replacing self-critical language with compassionate language during overwhelming times, especially as we juggle multiple roles during the pandemic. Research confirms a direct relationship between self-compassion and personal growth, making it easier to acknowledge and learn from challenges.
• Introduction to Dr. Kristen Neff's self-compassion break practice
• Exploration of three components: mindfulness of suffering, shared humanity, and self-kindness
• Guided practice using compassionate phrases like "This is a moment of suffering" and "I am not alone"
• Technique of using your own name when speaking kindly to yourself
• Physical self-soothing gestures like placing a hand on your heart or shoulder
Visit Dr. Kristen Neff's website at selfcompassion.org for more resources on developing self-compassion. Remember, you are enough.
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Opening Music by Jeremiah Alves from Pixabay
Closing Music by Aleksandr Karabanov from Pixabay
Thank you for listening,
much metta,
Dr G
Welcome to episode 10 of the Wellness Minutes . This is just a friendly reminder to pause and take a deep breath . We've been juggling a lot lately as parents , spouses ,
Welcome to Wellness Minutes
Speaker 1children of aging parents , friends , professionals and homemakers especially right now
Self-Compassion During Overwhelm
Speaker 1during the pandemic , when we are overwhelmed , we can get very critical towards ourselves for not doing more , not doing enough , and today's episode is really an invitation to replace your self-critical language with compassionate language , the kind of language you'd use for a friend . Research shows that a positive , direct relationship exists between self-compassion and personal growth . We find it easier to acknowledge and learn from our challenges when we are self-compassionate . So join me on this self-compassionate break break . The script for this episode is based on
Dr. Kristen Neff's Approach
Speaker 1a self-compassion break developed by Dr Kristen Neff , a psychologist . Her website , selfcompassionorg , is linked in the show notes . Do check out her website . It's a lovely resource to help you be more compassionate towards yourself , to practice this self-compassion right here , right now .
Speaker 1Think of a situation in your life that's a little difficult for you Not overwhelmingly difficult , just a little stressful . On a scale of 1 out of 10 , maybe it's a situation that is a 3 .
Three Components of Self-Compassion
Speaker 1Think about this situation for a few moments . Now I'm going to say a series of phrases to help you remember three components of self-compassion that Dr Kristen Neff talks about Practicing mindfulness of suffering , shared humanity and self-kindness . So the first phrase is this is a moment of suffering . Acknowledge your stress , your suffering . Use words you would use to speak to a friend I'm having a hard time . Acknowledge you are feeling stress . The second phrase is to help you recognize your shared humanity with others . Remind yourself I am not alone in my suffering . Many people are in the same boat , beyond comparisons or competition in the Olympics of suffering . Acknowledge how the nature of our suffering may be different , but suffering links us all as humans . The third phrase , the third phrase may I be kind to myself at this moment ? Perhaps place your right hand on your left shoulder as you say this , or a hand over your heart wherever it feels soothing .
Speaker 1Use kind language to talk to yourself the
Practice and Farewell
Speaker 1way you would when you're talking to a good friend , phrases like I'm here for you . Dr neff also suggests calling yourself by your first name and , like I had mentioned in a previous episode , our brain responds in similar ways whether a friend calls out our name or we do so . Saying a kind phrase to yourself using your name is one way you can befriend yourself . Notice how your body feels right now . Allow any sensations to be just as they are , without forcing them to change . Take a deep breath and then let the breath go . May this practice help you become your own kind and patient friend . Come back to this compassion break whenever you feel like and until we meet again . I hope you'll remember you are enough . Take care .