5 Self-Compassion Exercises to Practice Daily

Table of ContentsView AllTable of ContentsBenefits of Practicing Self-Compassion5 Self-Compassion Exercises to Get You StartedIntegrating Self-Compassion into Daily Life

Table of ContentsView All

View All

Table of Contents

Benefits of Practicing Self-Compassion

5 Self-Compassion Exercises to Get You Started

Integrating Self-Compassion into Daily Life

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We all go through difficult times, make mistakes, or say the wrong thing sometimes. In these situations, our inner critic often takes over, scolding us and leaving us feeling angry, upset, disappointed, embarrassed, or ashamed at ourselves.

But what if there was a way to navigate these difficulties with kindness and understanding instead? That’s whereself-compassioncomes in.

“Self-compassion involves learning how to be kind, gentle, and patient toward ourselves when things in our lives get tricky, challenging, messy, sad, awful, or unbearable. It’s learning how to become our own best friend,” saysStephanie Strauss, a yoga, meditation, and mindfulness expert.

In this article, we explore the benefits of being compassionate toward yourself as well as five self-compassion exercises to help you get started. By taking a few minutes each day to connect with yourself with kindness, you’ll be able to replacenegative self-talkwith self-compassion.

At a GlanceSometimes, we can be our own worst critic. But, what if we were our own best friend? How much stronger and happier would we feel?Self-compassion involves being kind and loving toward ourselves. However, it doesn’t always come naturally to us. There are many exercises that can help us cultivate more self-compassion.

At a Glance

Sometimes, we can be our own worst critic. But, what if we were our own best friend? How much stronger and happier would we feel?Self-compassion involves being kind and loving toward ourselves. However, it doesn’t always come naturally to us. There are many exercises that can help us cultivate more self-compassion.

Sometimes, we can be our own worst critic. But, what if we were our own best friend? How much stronger and happier would we feel?

Self-compassion involves being kind and loving toward ourselves. However, it doesn’t always come naturally to us. There are many exercises that can help us cultivate more self-compassion.

Practicing self-compassion is important because it’s legitimately good for us, says Strauss. Research shows us that it can help improve our mental health and well-being in several ways:

With self-compassion, you become your own best friend, learn how to have your own back in any crisis or situation, and realize that you don’t need to look to someone else for the answers. You feel whole and complete exactly as you are and you have the wisdom and discernment to know exactly what you need and when you need it.—STEPHANIE STRAUSS, MEDITATION AND MINDFULNESS EXPERT

With self-compassion, you become your own best friend, learn how to have your own back in any crisis or situation, and realize that you don’t need to look to someone else for the answers. You feel whole and complete exactly as you are and you have the wisdom and discernment to know exactly what you need and when you need it.

—STEPHANIE STRAUSS, MEDITATION AND MINDFULNESS EXPERT

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These are some self-compassion exercises that can help you get started.

Self-Compassion Exercise 1: How Would You Treat a Friend?

This exercise is based on the premise that we’re able to offer our friends and loved ones more kindness and understanding than we show ourselves. The idea is to shift our perspective and treat ourselves with the same compassion we would give a friend in a similar situation.

Here’s how you can do this exercise:

Someone once said to me, ‘Would you ever talk to a friend the way you talk to yourself?’ That hit me hard, because a friend would never have put up with any of the horrible things I used to think and say to myself.—STEPHANIE STRAUSS, MEDITATION AND MINDFULNESS EXPERT

Someone once said to me, ‘Would you ever talk to a friend the way you talk to yourself?’ That hit me hard, because a friend would never have put up with any of the horrible things I used to think and say to myself.

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Self-Compassion Exercise 2: Self-Compassion Break

7 Ways to Practice Self-Love

Self-Compassion Exercise 3: Exploring Self-Compassion Through Writing

If you prefer writing as a tool for reflection, try this exercise:

Want to Relieve Stress ASAP? Write in a Gratitude Journal

Self-Compassion Exercise 4: Loving-Kindness Meditation

If you prefer meditation instead,loving-kindness meditation, also known as metta meditation, can help you cultivate feelings of love and compassion toward yourself. Here’s how to practice it:

8 Types of Meditation to Find Your Calm

Self-Compassion Exercise 5: Cultivating Self-Compassionate Inner Dialogue

Cultivating a self-compassionateinner dialogueinvolves changing the way you speak to yourself internally, replacing self-criticism and harsh judgments with kindness and encouragement. Here’s how:

The Toxic Effects of Negative Self-Talk

These are some steps that can help you integrate self-compassion into your daily life:

Integrating self-compassion exercises into your daily routine can have profound effects on your mental and emotional well-being. By practicing self-compassion, you can build a kinder and more supportive relationship with yourself. It’s time to be your own best friend!

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5 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Neff KD.Self-compassion: theory, method, research, and intervention.Annu Rev Psychol. 2023 Jan 18;74:193-218. doi: 10.1146/annurev-psych-032420-031047Crego A, Yela JR, Riesco-Matías P, Gómez-Martínez MÁ, Vicente-Arruebarrena A.The benefits of self-compassion in mental health professionals: A systematic review of empirical research.Psychol Res Behav Manag. 2022 Sep 14;15:2599-2620. doi: 10.2147/PRBM.S359382López A, Sanderman R, Ranchor AV, Schroevers MJ.Compassion for others and self-compassion: levels, correlates, and relationship with psychological well-being.Mindfulness (NY). 2018;9(1):325-331. doi: 10.1007/s12671-017-0777-zBluth K, Blanton PW.The influence of self-compassion on emotional well-being among early and older adolescent males and females.J Posit Psychol. 2015;10(3):219-230. doi: 10.1080/17439760.2014.936967Self-Compassion. Self-compassion break.

5 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Neff KD.Self-compassion: theory, method, research, and intervention.Annu Rev Psychol. 2023 Jan 18;74:193-218. doi: 10.1146/annurev-psych-032420-031047Crego A, Yela JR, Riesco-Matías P, Gómez-Martínez MÁ, Vicente-Arruebarrena A.The benefits of self-compassion in mental health professionals: A systematic review of empirical research.Psychol Res Behav Manag. 2022 Sep 14;15:2599-2620. doi: 10.2147/PRBM.S359382López A, Sanderman R, Ranchor AV, Schroevers MJ.Compassion for others and self-compassion: levels, correlates, and relationship with psychological well-being.Mindfulness (NY). 2018;9(1):325-331. doi: 10.1007/s12671-017-0777-zBluth K, Blanton PW.The influence of self-compassion on emotional well-being among early and older adolescent males and females.J Posit Psychol. 2015;10(3):219-230. doi: 10.1080/17439760.2014.936967Self-Compassion. Self-compassion break.

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Neff KD.Self-compassion: theory, method, research, and intervention.Annu Rev Psychol. 2023 Jan 18;74:193-218. doi: 10.1146/annurev-psych-032420-031047Crego A, Yela JR, Riesco-Matías P, Gómez-Martínez MÁ, Vicente-Arruebarrena A.The benefits of self-compassion in mental health professionals: A systematic review of empirical research.Psychol Res Behav Manag. 2022 Sep 14;15:2599-2620. doi: 10.2147/PRBM.S359382López A, Sanderman R, Ranchor AV, Schroevers MJ.Compassion for others and self-compassion: levels, correlates, and relationship with psychological well-being.Mindfulness (NY). 2018;9(1):325-331. doi: 10.1007/s12671-017-0777-zBluth K, Blanton PW.The influence of self-compassion on emotional well-being among early and older adolescent males and females.J Posit Psychol. 2015;10(3):219-230. doi: 10.1080/17439760.2014.936967Self-Compassion. Self-compassion break.

Neff KD.Self-compassion: theory, method, research, and intervention.Annu Rev Psychol. 2023 Jan 18;74:193-218. doi: 10.1146/annurev-psych-032420-031047

Crego A, Yela JR, Riesco-Matías P, Gómez-Martínez MÁ, Vicente-Arruebarrena A.The benefits of self-compassion in mental health professionals: A systematic review of empirical research.Psychol Res Behav Manag. 2022 Sep 14;15:2599-2620. doi: 10.2147/PRBM.S359382

López A, Sanderman R, Ranchor AV, Schroevers MJ.Compassion for others and self-compassion: levels, correlates, and relationship with psychological well-being.Mindfulness (NY). 2018;9(1):325-331. doi: 10.1007/s12671-017-0777-z

Bluth K, Blanton PW.The influence of self-compassion on emotional well-being among early and older adolescent males and females.J Posit Psychol. 2015;10(3):219-230. doi: 10.1080/17439760.2014.936967

Self-Compassion. Self-compassion break.

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