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Writing Exercise: Building Self Compassion

Building self-compassion is a great motivator in life. When we are kind and helpful to ourselves, we move forward.

Compassion Exercise

Writing Exercise: Building Self Compassion

Develop a kinder, more supportive response to yourself during difficulty.

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About This Practice

Self-compassion recognizes that difficulty, imperfection, and mistakes are part of being human. Rather than using criticism as motivation, it combines honest awareness with kindness and practical support. This exercise helps you develop language that encourages learning and movement instead of shame.

Journaling makes automatic stories easier to examine. In this practice, the audio guides the timing and prompts. The Exercise Process below first helps you uncover the current story, then supports you in developing a more reasonable and balanced perspective or applying a helpful insight in a new area. Write honestly rather than trying to produce a perfect answer.

Writing Exercise: Building Self Compassion

Guided Practice

0:000:00

Exercise Process

Set Up: 3 Minutes

  1. Bring to mind an experience that was challenging and did not work out the best for you.
  2. Perhaps you did something that you regret.
  3. Perhaps you did not succeed as you would have liked.
  4. Perhaps you acted badly?

Journal Part A: 3 Minutes

  1. What are you saying to yourself about that situation?
  2. What were some beliefs about yourself? Be honest!
  3. Keep your pencil moving. If you run out of things to write, then write down, “I have nothing to write…”

Journal Part B: 3 Minutes

  1. Take a viewpoint from your best friend or someone that loves you.
  2. If you explained this situation to them, what would they say to you?
  3. Keep your pencil moving. If you run out of things to write, then write down, “I have nothing to write…”

Reflection Exercise: 2 Minutes

  1. Read what you wrote.
  2. Reflect on the positive aspects of what you wrote.
  3. Notice how you feel.

Compassionate Breathing Exercise: 2 Minutes

  1. Breathe and bring some kindness and support into yourself.
  2. You are not alone in this.
  3. You are learning to get better.
  4. You will be able to move forward.
  5. Remind yourself to be kind if you stumble along the way.

Practice Methods

Micro Practice: Just Three Breaths…

  1. Breathe and become present.
  2. Breathe and notice your emotions and feelings.
  3. Breathe and ask yourself “How can I be kind to myself”?

Practicing consistently is the key to mastering new skills.