6-Minute Compassionate Tears Practice

Time needed: 6 minutes (2 minutes each)

Setting: Private space when tears arise or feeling emotional

Purpose: Honoring tears as natural emotional release and wisdom

1. Creating Safe Space (2 minutes)

* Find private spot or quiet corner

* Place hand on heart or belly

* Whisper "It's okay to feel"

* Take three settling breaths

* Let shoulders soften and drop

Notice: Any resistance to tears, where you feel emotional energy, what your body needs for safety

Why: Establishes permission to feel, creates contained space, reduces judgment of tears

2. Meeting Tears (2 minutes) What: Being with emotional release:

* Let tears come without rushing or stopping them

* Notice temperature and rhythm of tears

* Feel facial muscles softening

* Allow any sounds that want to come

* Keep gentle hand contact somewhere on body

Notice: Quality of tears, what they might be expressing, how body holds emotion

Why: Builds emotional literacy, honors natural release, supports self-compassion

3. Integration and Wisdom (2 minutes) What: Gathering tears' messages:

* Thank tears for their release

* Notice any shifts in body tension

* Feel any new spaciousness

* Listen for what tears might be teaching

* Consider what care is needed next

Notice: How release affects your system, what becomes clearer, what nurturing is needed

Why: Honors tears' wisdom, supports emotional processing, guides self-care responses

Closing: Place both hands on heart, whisper "Thank you tears"

Notice: Quality of emotional space now

Why: Acknowledges emotional courage and release

Tips:

* No need to rush tears

* Tissues optional - let tears flow down

* Privacy helps release

* Hydrate afterwards

* Some tears come without reason

* All tears welcome​​​​​​​​​​​​​​​​