Self-Compassion

What this is

Self-compassion is treating yourself like you would treat someone you care about. A common model has three parts: mindfulness, common humanity, and kindness.

Step 1 — Name the pain (20 seconds)

Say:

• "This is a moment of suffering."
• (or "This hurts." / "Ouch." / "This is hard.")

Step 2 — Remember you're not alone (20 seconds)

Say:

• "Suffering is part of being human."
• "Other people feel this too."

Step 3 — Offer kindness (30–60 seconds)

Say one of these (or make your own):

• "May I be kind to myself right now."
• "May I give myself what I need."
• "May I be gentle with this."

Optional body support (choose one):

• Place a hand on your chest or cheek.
• Wrap your arms around yourself.
• Feel your feet on the floor.

Step 4 — One compassionate action (30 seconds)

Ask:

"What would be the kindest realistic next step?"

Examples: water, snack, step outside, message support, pause a task, lie down.

If you feel overwhelmed, the most self-compassionate move may be to pull back temporarily and ground yourself.