Before you begin cooking, pause for a few moments and take three deep breaths. Inhale deeply through your nose, letting your belly expand. Exhale slowly through your mouth. As you breathe, set an intention for this moment: you are taking time to nourish yourself, both physically and emotionally.

Crispy Shallots:

In a mindful moment, toss shallots in flour, salt, and pepper. Heat olive oil in a pan over medium heat and fry until golden, about 3-4 minutes. As you cook, take deep breaths and appreciate the aroma. Drain on a paper towel.

Sauté Veggies:

In a large pot, heat olive oil. Add onion, garlic, and bell peppers; sauté for 5 minutes. This is a great time to acknowledge your feelings and give yourself a moment of gratitude for taking the time to cook. Add sweet potato and cook for another 3 minutes.

Brown Meat:

Add ground beef (or alternative) and cook until browned. While the meat cooks, remind yourself that it’s okay to make mistakes in the kitchen; cooking is a journey, not a perfectionist's race. Stir in chili powder, smoked paprika, cumin, and oregano, and let toast for a minute. As you cook, reflect on the time and energy you’re investing in making something delicious for yourself. Acknowledge how important it is to give yourself this space to slow down and treat yourself with care. It doesn’t have to be grand—simple acts of kindness, like making a nourishing meal, are small but powerful reminders that you deserve attention and love.

Simmer Chili:

Add diced tomatoes, tomato paste, beans, and broth. Pour in beer, bring to a simmer, cover, and cook for 30 minutes, stirring occasionally. Use this time to engage in self-compassion exercises: list three things you appreciate about yourself or visualize a place where you feel completely at peace.

Self Compassion Break

Step 1: Acknowledge the Struggle
As you chop the vegetables or stir the chili, silently acknowledge any difficult emotions or challenges you’ve faced today. It could be stress, worry, or a sense of overwhelm. Allow yourself to simply say to yourself:
“This is a moment of struggle. Struggle is a part of life.”
This reminds you that you are not alone in your challenges. We all face moments of difficulty—it’s a shared human experience.

Step 2: Offer Yourself Kindness
As you continue cooking, offer yourself words of comfort, just as you would a dear friend. You can silently say to yourself:
“May I be kind to myself. May I treat myself with care, understanding, and warmth.”
This step invites you to replace self-criticism with compassion, helping you soften toward yourself in moments of stress or discomfort. You deserve kindness and care, especially when things feel tough.

Step 3: Acknowledge Your Common Humanity
While stirring the chili or adding ingredients, pause to reflect on the shared experience of being human. The challenges you face are part of the larger tapestry of life that connects all people. You might say:
“I am not alone. Others also face difficult moments. This is part of being human.”
This statement encourages a sense of connectedness, reminding you that you are not isolated in your struggles.

Step 4: Practice Mindful Breathing
Before you serve your chili, take a few deep breaths, focusing on the sensation of the breath entering and leaving your body. Allow your breath to ground you in the present moment and to soothe any lingering tension. As you breathe, you might think:
“I am here for myself. I am enough.”

Add Chocolate:

Stir in chopped dark chocolate; it will melt and enrich the chili. Take a moment to enjoy the transformation and reflect on the power of nourishing your body and mind. Adjust seasoning with salt and pepper.

Serve:

Ladle chili into bowls and top with crispy shallots, cornbread croutons & whatever else your heart desires.

As you serve, consider sharing with someone or enjoying your creation mindfully, savoring each bite while repeating a comforting mantra, like “I deserve to be treated with kindness.” As you take your first bite, notice the textures, flavors, and warmth. As you chew, reflect on how this meal is a gift to yourself—an act of self-compassion. You deserve this comfort, and you’re worthy of slowing down to enjoy it. Before finishing your meal, pause again for a moment to express gratitude—for the food, for the time you’ve carved out for yourself, and for the nourishment you’ve given your body and soul. Let this gratitude fill you up as much as the meal itself.

Why this Chili is Special:

This chili combines bold flavors and nourishing ingredients, while moments of self-compassion weave a supportive narrative throughout the cooking process. The dark chocolate adds depth, smoked paprika imparts warmth, and sweet potatoes bring comfort. Remember to serve with warm cornbread or a fresh salad, and prioritize your well-being in the kitchen and beyond.