Take a self compassion moment
2 min readSep 20, 2023
Just a couple of quick practices about how to lean into self compassion:
- Self-compassion Break
- Recognize when you’re struggling and say to yourself, “This is a moment of suffering.”
- Remind yourself, “Suffering is a part of life.”
- Offer yourself some warmth and understanding with words like, “May I be kind to myself in this moment.” “be gentle”
- Mirror Exercise
- Look into the mirror, gaze into your own eyes, and express words of kindness and encouragement as you would to a dear friend.
- Loving-kindness Meditation
- Close your eyes and visualize yourself and others you care about.
- Silently repeat phrases like: “May I be safe. May I be happy. May I be healthy. May I live with ease.”
- Affectionate Breathing
- Sit in a comfortable position, close your eyes, and take several deep breaths.
- With each exhale, envision yourself sending love and warmth to your body and mind.
- Journaling
- Spend some time writing about a difficult event or emotion you’ve experienced.
- Now, respond to yourself with words of understanding, kindness, and encouragement.
- Compassionate Body Scan
- Lie down and slowly move your attention through different parts of your body.
- Express gratitude and warmth for each part, acknowledging the work and function it performs.
- Comforting Touch
- Place your hand over your heart or another comforting place.
- Feel the warmth of your hand and the gentle rhythm of your heartbeat. Let it remind you that you are not alone.
- Mindful Self-compassion Pause
- When noticing a challenging emotion, pause and take a few deep breaths.
- Recognize the emotion, acknowledge it without judgment, and offer yourself soothing words.
- Gratitude List
- List three things you are grateful for every day. This shifts focus from self-criticism to appreciation.
- Letter to Yourself
- Write a compassionate letter to yourself about an issue you’re struggling with, addressing the letter as if you’re talking to a dear friend.
Remember, the key to self-compassion is treating oneself as one would treat a dear friend or loved one. It may take some time to cultivate these habits, but with regular practice, you can nurture a more compassionate relationship with yourself.
