Self-Compassion Guided Meditations and Exercises

Guided Meditations

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Exercise 1: How would you treat a friend?

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.

Exercise 2: Self-Compassion Break

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.

Exercise 3: Exploring self-compassion through writing

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. […]

Exercise 5: Changing your critical self-talk

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.

Exercise 6: Self-Compassion Journal

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.

Exercise 7: Identifying what we really want

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.