9 Best Self Compassion Exercises to Try at Home Today
Do you often feel overwhelmed by negative thoughts or plagued by self-critical thoughts? You're not alone. Many people struggle with practicing self-compassion and find it easier to show kindness to others than to themselves. This struggle can contribute to stress, anxiety, and impact your mental health. However, there are simple self-compassion exercises you can do at home to start to shift this narrative, helping you develop more self-compassion and self-kindness in your daily life.
As a licensed therapist specializing in life transitions, identity explorations, and nature based therapy , I’ve seen firsthand how exploring self-compassion can positively impact lives. These compassion exercises are designed to be accessible, helping you cultivate a supportive relationship with yourself and combat the inner critic that often makes you feel inadequate.
Ready to get started? Let's dive into what self-compassion is and how to practice it effectively.
What is self compassion?
Self-compassion, as defined by researcher Dr. Kristin Neff, involves treating yourself with the same kindness, care, and understanding that you would offer to a close friend or family member. Neff’s research highlights three key components of self-compassion: self-kindness, recognizing our common humanity, and mindfulness. Instead of over-identifying with your mistakes or engaging in critical self-talk, self-compassion encourages you to respond with gentleness and understanding during moments of suffering.
Neff’s studies have shown that practicing self-compassion can lead to improved emotional well-being, greater self-esteem, and even enhanced physical health. By developing self-compassion, you can reduce self-judgment, quiet your inner critic, and build resilience during difficult times. This practice fosters not only emotional healing but also a healthier relationship with yourself.
Staying curious and imagining their can be another way to respond to yourself is great starting place in this work of self compassion.
How to practice self compassion: 9 recommended exercises to try today
To help you get started, I've broken down different approaches, depending on where you're at in your own process of discovery self compassion. Whether you’re just starting your journey with self-compassion or looking to deepen your practices, these activities can serve as a helpful guide.
Easy self compassion exercises
1. Pause and take a breath
How to do it: During a challenging situation, pause for a few moments and acknowledge your feelings. Say to yourself, “This is a moment of suffering. Suffering is part of being human. May I be kind to myself in this moment.”
Example: Use this self-compassion break when you feel insecure or inadequate to remind yourself of the common humanity in your experience.
2. Physical Gestures of Kindness
How to do it: Place a hand over your heart or gently hug yourself when you’re feeling upset. These physical gestures can help you express love and care towards yourself.
Example: Incorporate this gesture into your daily routine, especially during moments of self-criticism or self-judgment.
3. Positive Self-Talk
How to do it: Replace self-critical thoughts with words of kindness and encouragement. Instead of saying, “I always mess up,” try saying, “It’s okay to make mistakes; I’m doing my best.”
Example: Use positive self-talk to counter your inner critic whenever negative thoughts arise.
Intermediate self compassion activities
4. Loving-Kindness Meditation
How to do it: Find a comfortable sitting position and slowly close your eyes. Begin by focusing on yourself and silently repeating phrases like “May I be happy, may I be healthy, may I be safe.” Then, gradually extend these wishes to others—starting with loved ones, then acquaintances, and finally all human beings.
Example: Practicing loving-kindness meditation regularly can help you cultivate a deeper sense of compassion for yourself and others, even during difficult times.
5. Self-Reflection Journaling
How to do it: Set aside time each day to write about your experiences, focusing on moments when you were hard on yourself. Reflect on how you could respond to those situations with more self-compassion in the future.
Example: Use journaling to identify patterns of over-identification with negative thoughts and brainstorm ways to approach these situations with more self-kindness.
6. Gratitude Practice
How to do it: Write down three things you’re grateful for each day, especially focusing on aspects of yourself or your life that you appreciate.
Example: Integrating gratitude into your daily routine can shift your focus away from self-critical thoughts and toward a more positive, self-compassionate outlook.
Advanced self compassion practices
7. Guided Visualization
How to do it: Find a quiet space and close your eyes. Imagine a compassionate figure—this could be a supportive relationship or even a younger version of yourself—offering you unconditional love and acceptance. Visualize this figure comforting you during difficult times and offering words of encouragement.
Example: Use guided visualization to counteract self-critical thoughts and reconnect with your inner strength when you feel inadequate.
8. Compassionate Body Scan
How to do it: Lie down in a comfortable position. Slowly scan your body from head to toe, bringing awareness to each part. As you focus on each area, offer it compassion and gratitude, recognizing that your body is an essential part of your life experience.
Example: A compassionate body scan can be a powerful way to practice self-care and self-compassion, especially if you struggle with negative body image or accessing how your body responds in stressful situations.
9. Self-Compassionate Action Plan
How to do it: Identify a situation where you often engage in self-critical thoughts. Develop a plan for how you’ll respond with self-compassion next time, including specific actions or words you can use to counter self-judgment.
Example: Creating a self-compassionate action plan can be particularly helpful during moments of high stress, such as a work presentation or a challenging conversation with a loved one.
A therapist’s perspective on self compassion exercises
In my work as a therapist, I’ve seen how practicing self-compassion can transform the relationship you have with yourself. When I bring this practice into the therapy room, some clients initially feel resistance or even a bit awkward. All of this is normal. It may not feel intiuative or easy at first to access compassion. However, like anything, the more we practice and invite this mindset into our life, the easier it becomes.
Self-compassion exercises are not a one-size-fits-all solution. If you find that these practices aren’t enough to overcome your inner critic or if you’re experiencing persistent feelings of hopelessness or distress, it may be time to seek professional help. Therapy can provide a supportive space to explore these challenges and develop more personalized strategies for self-compassion.
Start your self compassion journey today.
If you’re ready to cultivate more self-compassion in your life, Willow Tree Collective is here to help. Our practice specializes in helping individuals overcome self-criticism, develop self-compassion, and navigate life’s transitions with resilience and grace. Reach out today to learn how we can support you on your journey toward greater self-kindness and well-being. Let’s take the first step together.
