The INSEL Skill
When it helps
When you notice you're being hard on yourself or feeling uncomfortable in your daily life without quite knowing why. This method helps you cultivate a more loving relationship with yourself by learning to attend to small physical and emotional needs. The goal is to strengthen self-worth through mindful self-care in the present moment.
How to practice
- IN – Inner attention: Pause briefly and turn your gaze inward. How are you sitting or standing right now? Notice whether your current position is comfortable or whether you're unknowingly holding tension.
- S – Self-validation: Acknowledge your current experience without judging it. If you notice you're tense or cold, say to yourself inwardly: 'It's okay that I'm feeling this way right now.'
- E – Experiment: Try small adjustments. How does it feel to slightly change your sitting position? Actively look for a posture that is more comfortable for what you're doing right now.
- L – Look for a solution: Be concrete in your self-care. Do you need a glass of water, some fresh air, or perhaps a pair of warm socks? Take one small action that immediately improves your wellbeing.
- Your impulse for today: Apply the INSEL Skill right now. What is one tiny thing that would make this moment 5% more comfortable? Do exactly that.
Note: Self-worth doesn't grow through grand gestures, but through the sum of small, kind acts you give yourself in everyday life. Prioritizing your own needs isn't selfishness – it's necessary care.