Just spending 20 seconds a day on self-compassionate thoughts can help reduce stress, according to research by an American psychologist.
In 2017, Eli Susman, then a doctoral student in clinical sciences at the University of California, Berkeley, attended a retreat at Plum Village, France. He was surprised to find that the daily retreat schedule at this Buddhist monastery consisted of only 30 minutes of meditation.
In the middle of the retreat, he decided to extend his stay and sat under a tree for three hours. Then he happened to meet a monk named Su Bao and told him about his practice. The monk's reaction was not what he expected.
"Three hours? How about three breaths? That's all you need," said Master Bao, smiling.
Those words made Susman wonder if a shortened practice lasting just a few breaths could make a difference in his life.
Seven years later, he and colleagues at the Golden Bear Mood and Sleep Clinic at UC Berkeley published a paper on the method in the journal Behavior Research and Therapy, describing how practicing self-compassion for just 20 seconds reduced stress and improved mental health in volunteers who practiced it daily for a month.
Susman shared a method he found during his research that can help people feel better in less than a minute a day, a method that can be done after a morning cup of coffee in the living room, or whenever you feel stressed.
First, close your eyes, recall something about yourself that is bothering you and making you feel unworthy, unloved, and notice what arises in your body.
Then, place one hand on your heart and the other on your belly, continuing to pay attention to what is arising in your body.
Next, ask yourself, “How can I befriend myself in this moment?”
Finally, open your eyes when you are ready.
Doing this for 20 seconds a day only works for those who practice it regularly. It helps increase self-compassion, reduces stress, and reduces mental health issues like depression or anxiety. Touching your belly and chest while practicing is helpful because it brings together the power of self-compassionate thoughts and actions.
To answer the question, “How can I be friends with myself right now?” Susman suggests imagining seeing a friend or younger self in a similar situation, and offering them advice. You can also imagine yourself receiving comfort or reassurance from someone like a parent or close friend.
Many people think they’re too busy to do this 20-second exercise every day. When people are stressed, they can get caught up in feeling like they can’t take 20 seconds to stop working, Susman says. This barrier is only in the mind, because in reality, it takes 20 seconds to wash our hands and two minutes to brush our teeth.
However, this exercise should not be a substitute for therapy or professional mental health care. If you have serious mental health problems, you should see a specialist and get treatment.
Khanh Linh (According to LA Times )
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