In 2017, a doctoral student at the University of Berkeley, California, named Eli Susman attended a retreat in Plum Village, France. At the retreat, he met a monk who emphasized that even just a few breaths could make a difference in one’s life. This encounter inspired Susman to explore how brief practices could impact mental health.
Years later, Susman and his colleagues published a study showing that practicing self-compassion for just 20 seconds a day improved the mental health of participants. The method Susman developed involves closing your eyes, placing your hand on your heart and belly, and asking yourself, “How can I be friends with myself in this moment?” This practice can be completed in as little as 20 seconds and has proven to be effective in reducing stress and improving self-compassion.
Despite its short duration, this exercise requires regular practice to be effective. Susman emphasizes that taking a brief break for self-compassion is crucial, even if we feel too busy. By dedicating just 20 seconds a day to this practice, individuals can experience benefits such as increased self-compassion and reduced stress.
It’s important to note that while practices like these can support mental wellbeing, they should not replace therapy or specialized mental health care for individuals with serious psychological issues. Ultimately, taking a few moments each day for self-compassion can have a positive impact on overall mental health and well-being.
