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Ever beat yourself up for making a mistake? Many people don’t realize what a negative impact their endless self-criticism has. Learn to treat yourself kindly with this simple exercise from Five Good Minutes at Work: 100 Mindful Practices to Help You Relieve Stress & Bring Your Best to Work by Jeffrey Brantley, M.D., and Wendy Millistine, N.C. (New Harbinger, 2007).

1. When you feel upset, and you recognize voices of self-blame and criticism within, stop and breathe mindfully for about a minute.
2. Set your intention. For example: “May this practice free me from the habit of self-criticism.”
3. Listen more closely, and imagine making space for all the negative thoughts. You don’t have to fight or argue with them, and you don’t have to follow them, either. Let them be. Let them go.
4. Bring mindfulness to your body. Notice any sensations of tension or holding. Breathe there. Let the space open around those sensations.
5. As you continue to breathe mindfully, gently ask, “Are those criticisms really true?” “How would I know if they were?” “How would I know if they weren’t?” Listen for any answers.