Self-Compassion Practice

This practice is for any moment when you feel:

*overwhelmed

*ashamed

*not enough

*rejected

*discouraged

*tired of carrying so much

*or simply human

Do this sitting quietly or lying down..

1. Place Your Hands Where It Hurts
Place your hands where your body holds pain. Say: “It’s okay. I’m here with you.”
2. Three Compassion Breaths
Inhale 4 seconds, hold 1, exhale 6. Whisper: “I don’t have to be perfect to deserve kindness.”
3. Acknowledge Your Feelings
Say: “Of course I feel this way. Anyone who lived what I’ve lived would feel this too.”
4. Shift Into Kindness
Say: “You’re trying so hard. You’ve carried so much. You deserve gentleness today.”
5. Offer the Words You Needed Growing Up
Choose one: “You’re safe with me.” “I’m proud of you.” “You deserve love as you are.”
6. Permission to Be Human
Say: “It’s okay to feel. It’s okay to rest. It’s okay to not be okay.”
7. Seal It With Loving Touch
Hands over heart. Say: “I choose compassion. I choose softness. I choose to stand with myself.”