What is Self-Compassion Meditation?
Self-Compassion Meditation is a gentle, heart-centered practice that invites you to turn toward your own experience with warmth and care—especially in moments of difficulty.
Rather than striving to change how you feel, this meditation encourages you to acknowledge what’s present, soften toward it, and offer yourself the same kindness you might give a dear friend.
This meditation helps you to:
-
Cultivate a supportive, inner voice.
-
Soften self-criticism and perfectionism.
-
Build emotional resilience through kindness.
Guided Audio Practice
These recordings are used throughout the MBSR course. Return to them anytime you wish to reconnect with your own kindness and compassion.
SELF-COMPASSION MEDITATIONS
​​
Self Compassion Break Meditation
by Ela Compton​
Founder of Self Compassion EU
and
MSC Instructor at Imagine.
Ela also completed the Advanced Trauma-Sensitive Mindfulness training.
Self Compassion Affectionate Breathing Meditation
by Ela Compton​
Founder of Self Compassion EU
and
MSC Instructor at Imagine.
Ela also completed the Advanced Trauma-Sensitive Mindfulness training.
Loving Kindness for a Loved One Meditation
by Ela Compton​
Founder of Self Compassion EU
and
MSC Instructor at Imagine.
Ela also completed the Advanced Trauma-Sensitive Mindfulness training.
Compassionate Body Scan
by Kristin Neff
Founder of the Mindful Self-Compassion program and the world's leading researcher of self-compassion.​
​
How to practice Awareness of Breath meditations.
You don’t need anything elaborate to begin – just a quiet space, a few moments, and a willingness to meet yourself with warmth.
When to practice
​​
-
Many people find this most helpful during times of stress, self-criticism, or emotional difficulty. You can also practice during calm moments to strengthen your capacity for kindness toward yourself.
-
Some like to begin the day with it, setting a gentle tone, or use it before bed to unwind.
-
Even a few minutes can make a difference – longer sessions (15–30 minutes) allow more space to deepen into the practice.
What to expect
-
At first, offering yourself kindness may feel awkward, forced, or even emotional – that’s normal.
​
-
You might notice resistance from an “inner critic.” Just acknowledge it without judgment.
​
-
Warmth and ease may grow gradually over time; some days will feel softer, others more challenging.
Where and how to set up
-
Choose a comfortable, undisturbed space: your bedroom, a cozy corner, or even a quiet park bench.​​
​
-
You might place a hand on your heart or another spot that feels comforting.
​
-
A blanket, warm tea, or soft lighting can help create a sense of safety.
The aim isn’t perfect posture—it’s feeling supported, at ease, and open.
Kind reminders
-
There’s no wrong way to feel—self-compassion includes welcoming the messy and imperfect.
​
-
You’re not trying to “fix” yourself; you’re practicing being with yourself kindly.
​
-
Adjust the phrases and gestures so they feel genuine for you.
​
-
Let the practice be simple: a breath, a kind word, a gentle hand.
Common Questions - Change
“It feels awkward or fake to say kind phrases to myself. Is that normal?”
Absolutely. Self‑compassion often feels unfamiliar, especially if we’ve spent years accustomed to self-criticism. It helps to begin with phrases that feel genuine for you—like “May I be gentle with myself today.” Gradually, this self-care becomes more authentic and natural.
"What if I become emotional during practice?"
That can be a sign you're touching something meaningful. Emotions such as sadness or relief are normal responses when offering yourself kindness. If things feel overwhelming, try grounding techniques—like pausing to breathe, opening your eyes, or gently returning to a neutral focus like the breath.
“Can I adapt the words or tone of the meditation?”
Definitely. Self‑compassion is deeply personal. You’re encouraged to tailor the language, timing, or gestures—such as placing a hand on your heart—to what feels most authentic and comforting.
“I don’t feel much warmth—does it still work?”
Yes. Even when self-compassion feels dry or perfunctory, simply showing up and continuing the practice lays the groundwork. Over time, these seeds of kindness can grow.
“Is self-compassion actually helpful?”
Yes – plenty of research backs it. Self‑compassion, which embodies self‑kindness, recognition of common humanity, and balanced mindfulness, is consistently linked to greater psychological health, emotional resilience, and reduced anxiety, depression, and self-criticism.
If you have other questions during your MBSR journey, feel free to bring them to your teacher or reflect on them in your journal. There's no "wrong" experience, only an invitation to be with what’s here.