Self-Compassion Exercises Pack

Why Practice Self-Compassion?

Our brains have a negativity bias, meaning we are wired to focus more on threats and self-criticism. Self-compassion is the active process of counteracting this bias. It's not self-pity or making excuses; it's about treating yourself with the same care and understanding you would offer a good friend.

Exercise 1: How Would You Treat a Friend?

The Task: Think about a close friend who is struggling with a situation similar to yours. How would you respond to them? What would you say? What tone of voice would you use? Write this down.

The Reflection: Now, think about how you've been treating yourself in the same situation. Write down the words you use and the tone of your inner voice. Compare the two responses. Often, we are far harsher on ourselves. This exercise highlights that discrepancy and gives you a template for a kinder inner dialogue.

Action Step: For the rest of the day, consciously try to speak to yourself as you would your struggling friend.

Exercise 2: The Self-Compassion Break

This is a powerful in-the-moment tool for when you feel overwhelmed.

1. Mindfulness: Acknowledge your pain without judgment. Place a hand over your heart and say, 'This is a moment of suffering.' or 'This hurts.' Naming the feeling validates it immediately.
2. Common Humanity: Connect your experience to the universal human experience. Say, 'Suffering is a part of life.' or 'I am not alone; other people feel this way too.' This counteracts feelings of isolation.
3. Self-Kindness: Offer yourself comfort and care. Ask yourself, 'What do I need right now?' and say, 'May I be kind to myself.' or 'May I accept myself as I am.' This actively soothes your nervous system.

Exercise 3: Exploring Self-Compassion Through Writing

The Task: Write a letter to yourself from the perspective of an imaginary, all-loving, all-wise, and all-compassionate friend. This friend sees all your strengths and all your flaws, and loves you unconditionally. What would this wise friend say about your current difficulty? How would they frame it? What words of encouragement, wisdom, and comfort would they offer? Read the letter to yourself and let the words sink in.