Self-Compassion Menu

Sep 9

On the hard days, take what you need from this self-compassion menu to bring loving-kindness into your experience.

1. Gentle Self-Talk

Replace harsh self-criticism with a kind, encouraging word. Ask yourself, "What would I say to a friend in this situation?"

2. Soothing Touch

Place a hand on your heart, give yourself a gentle hug, or try butterfly taps to calm your nervous system.

3. Self-Compassion Break

Pause for a moment, take a deep breath, and acknowledge your struggle. Remind yourself, "This is a moment of suffering. Suffering is a part of life. May I be kind to myself at this moment?"

4. Gratitude for Yourself

List three things you appreciate about yourself today. It can be as simple as getting out of bed or showing up for yourself.

5. Mindful Breathing

Take three slow, deep breaths, and focus on the sensation of your breath entering and leaving your body. Let your shoulders and jaw drop with each breath.

6. Permission to Rest

Give yourself permission to rest when you're tired. Take a short break, nap, or do something soothing without guilt.

7. Write a Self-Compassion Letter

Write a letter to yourself from the perspective of a kind and understanding friend. Let yourself be as warm and supportive as possible.

8. Set a Small, Loving Intention

Start your day by setting a small, compassionate intention, like "Today, I will treat myself with kindness," or "I will give myself grace in my mistakes."

9. Release the Inner Critic

Play 'Fact or Fiction' with your inner critic. Challenge negative thoughts by questioning their validity and replacing them with kinder truths.

10. Visualise Compassion

Close your eyes and visualise someone who loves you unconditionally (this can be a pet too). Imagine them sending you warmth and kindness. Let it fill your heart.

Counsellor & Meditation Teacher

Why can't you make that change you keep telling yourself to?! Hint: It's about your Inner Child