3 Self-Compassion Exercises to Start Today
Welcome back to Week 1 of our Self-Compassion Series! Now that we’ve talked about the foundations, it’s time to bring this idea into the everyday moments of your life. These three exercises are simple yet powerful ways to experience self-compassion in action. Whether you’re just beginning or ready to deepen your practice, these tools are here to help you build a kinder, more supportive relationship with yourself.
1. Write Your Future Self a Compassionate Note
This exercise has been surprisingly helpful for me in moments when I felt stuck or uncertain. Imagine yourself a few months from now—stronger, wiser, and having weathered the challenges ahead. Writing to your future self is a way to plant seeds of encouragement for the moments you might need it most.
How to Practice:
Grab a pen and some paper, or open a notes app on your phone. Write a letter to your future self as though you’re a trusted, supportive friend.
Use prompts like:
“Dear Future Me, I know things might feel tough, but remember…”
“You’ve overcome so much before, and I want you to know…”
“When life feels overwhelming, take a moment to breathe and…”
Fold the note and tuck it somewhere safe—inside a book or your bedside drawer. When a tough day comes, open it and let your past self remind you of your strength and worth.
2. Mirror Kindness Exercise
This exercise might feel a little uncomfortable or even embarrassing at first—and that’s okay. Looking at yourself with kindness is something many of us aren’t used to, but it’s also one of the most powerful ways to practice self-compassion.
How to Practice:
Find a quiet moment and stand in front of a mirror. Take a deep breath and look at yourself, not with judgment, but with the same care you’d extend to a dear friend.
Say something kind or encouraging out loud. It could be as simple as:
“You’re doing your best, and that’s enough.”
“I see how hard you’re trying, and I’m proud of you.”
“You are worthy of love and kindness, just as you are.”
It may feel strange at first, but with time, this practice becomes a gentle reminder to speak to yourself with love.
3. Name Your Inner Critic and Inner Ally
We all have that critical voice in our heads—nagging, judging, and comparing. But we also have an inner ally—the one who roots for us, encourages us, and speaks with kindness. Giving these voices names can help you identify them more clearly and shift your focus from the critic to the ally.
How to Practice:
Start by naming your inner critic. Choose a playful or silly name to take away its power, like “Critical Cathy” or “Doubtful Dan.”
Then, name your inner ally—someone who cheers you on. Choose a name that feels comforting or inspiring, like “Kind Kelly” or “Gentle Grace.”
Throughout your day, notice when the critic speaks up. Acknowledge it with humor, like: “Thanks for your input, Critical Cathy, but I’m listening to Kind Kelly today.”
Let your inner ally have the final word, reminding you of your strengths and resilience.
Ready to Try These Out?
These exercises are more than just practices—they’re small invitations to reconnect with yourself. Try one today, and notice how even a few moments of self-compassion can shift your perspective.
Next week, we’ll dive into the roots of negative self-talk and how to reframe it into something gentler and more supportive. Until then, be kind to yourself—you’re doing amazing.
