Self-compassion for fatigue: 5 minutes, on the morning of an interview

About this practice

5 minutes to meet fatigue with less of a fight. A self-compassion practice, on the morning of an interview. A guided session of about 5 minutes, suited to all levels. Nothing is recorded and no account is needed.

What this works on: fatigue

Fatigue is deep tiredness of the kind that sleep does not fully clear, usually after a stretch of sustained demand.

It tends to show up as:

Tired behind the eyes all day
Heavy limbs
Rest that does not refresh

Here the practice should be restful rather than stimulating. Quiet and unambitious is the right dose.

Doing this before an interview

Do it where you will not be interrupted, even if that is a stairwell
Have the first sentence of your answer ready afterwards
Keep it short — there is no time for a long session

Nerves before an interview are normal and not something to eliminate. You need access to what you know, nothing more.

How self-compassion works

Self-compassion practice changes the tone of the inner voice rather than the content of the thoughts. It uses the same warmth and steadiness you would offer a friend, applied without requiring you to have earned it.

Use the words you would actually say to someone you love
Ask what you need, not what you deserve
A hand on the chest or belly gives warmth and pressure a place to land

What happens, minute by minute

0:00Let the first out-breath be longer than the in-breath. Nothing dramatic, just longer.
0:13You are allowed to have a hard time without earning it first.
0:26Let your attention rest on the out-breath. The in-breath can take care of itself.
0:40This is not a performance. Nobody is listening to how well you're doing it.
0:54Let your breathing get quieter rather than deeper.
1:05Feel the last part of the exhale, where it turns into nothing.
1:18Notice your hands again. Check whether they've loosened on their own.
1:30Notice your wrists. They bend a lot in a day.
1:42Feel your hips. Wide, heavy, and doing nothing.
1:53Remain here for a few more breaths.
2:03Silence for a few breaths. Nothing to do in it.
2:15The question is not what you deserve. It is what you need, right now, in this moment.
2:30Notice the difference between a thought and the space around it.
2:42Give the bone-deep tiredness a shape, a colour, a temperature. Turning it into something specific makes it easier to hold.
2:59If the heaviness behind your eyes has been with you all day, it is probably tired too. Let it rest alongside you.
3:17Notice the small pause before your body decides to breathe in again.
3:30You do not have to solve the end of the reserves in these few minutes. Your only job is to keep breathing while it is here.
3:49You might be planning something. Notice the planning, then come back.
4:01Quiet now. The next part will wait for you.
4:12Notice the tone you are using on yourself. If it would wound a friend, it is not the truth.
4:28Come back at your own speed. The room will wait.
4:40Let it be this simple.

Questions people ask

What does this session help with?

Fatigue is deep tiredness of the kind that sleep does not fully clear, usually after a stretch of sustained demand. Here the practice should be restful rather than stimulating. Quiet and unambitious is the right dose.

Where and when should I do this one?

Do it where you will not be interrupted, even if that is a stairwell. Nerves before an interview are normal and not something to eliminate. You need access to what you know, nothing more.

What actually happens during the 5 minutes?

Meditation is a practice, not a treatment. If you are dealing with ongoing distress, please also reach out to a professional.