How do you think things might change if you responded to yourself in the same way you typically respond to a close friend when you’re suffering? This exercise walks you through it.
Self-Compassion Guided Meditations and Exercises
Right click link below to download - then choose "Save File As" or click to listen to the meditations:
- Affectionate Breathing [21 minutes]
- Compassionate Body Scan [24 minutes]
- Loving-Kindness Meditation [20 minutes]
- Self-Compassion/Loving-Kindness Meditation [20 minutes]
- Noting Your Emotions [18 minutes]
- Soften, soothe, allow: Working with emotions in the body [15 minutes]
- Self-Compassion Break [7 minutes]
This exercise can be used any time of day or night and will help you remember to evoke the three aspects of self-compassion in the moment you need it most.
Part One: Which imperfections make you feel inadequate? Everybody has something about themselves that they don’t like; something that causes them to feel shame, to feel insecure, or not “good enough.” It is the human condition to be imperfect, and feelings of failure and inadequacy are part of the experience of living a human life. […]
In this exercise, clients sit in different chairs to help get in touch with different, often conflicting parts of their selves (the criticizer, the criticized, and the compassionate observer), experiencing how each aspect feels in the present moment.
By acknowledging your self-critical voice and reframing its observations in a more friendly way, you will eventually form the blueprint for changing how you relate to yourself long-term.
Journaling is an effective way to express emotions and has been found to enhance both mental and physical well-being. Try keeping a daily self-compassion journal in which you process the difficult events of your day through the lenses of mindfulness, common humanity, and self-kindness.
Remember that if you really want to motivate yourself, love is more powerful than fear. In this exercise, you’ll reframe your inner dialogue so that it is more encouraging and supportive.
This exercise will allow you to keep your heart open and help you care for and nurture yourself at the same time you’re caring for and nurturing others.