The art and science of self-compassion is supported by a regular practice.

The good news is that both formal practices – meditations and exercises, and informal practices – small moments of practice in everyday life, help to strengthen the skill of self-compassion.

There are a number of freely available resources for self-compassion that I often recommend to others and often use myself, which I’m including below.

I recommend starting by reading this article on Tips for Practice, then experimenting with what resonates for you!

Guided meditations:

• Self-Compassion Break from Dr. Kristin Neff – a 5-minute guided practice to meet a moment of stress with more awareness and kindness.
• Loving-Kindness for Ourselves from Dr. Chris Germer – a metta (or loving-kindness) meditation to cultivate more friendliness to yourself
• Affectionate Breathing from Dr. Chris Germer – a meditation to experience the soothing feelings associated with the breath.
• A full list of Dr. Chris Germer’s freely available meditations
• A full list of Dr. Kristin Neff’s freely available meditations – including those with a focus on fierce compassion

Informal Practices:

• Self-Compassion in Daily Life from Dr. Chris Germer – identifying self-care strategies that soothe you mentally, physically, emotionally, spiritually, and relationally.
• Supportive Touch from the Mindful Self-Compassion program — exploring touch as a way to express care to yourself.
• Self-Compassion Journaling from Dr. Kristin Neff. This could also be done through art, music – any expressive art.
• Greater Good in Action – a treasure trove of science-based practices for wellbeing from the Greater Good Science Center

Donation-based daily self-compassion meditation practice community:

• Circles of Practice – Live online self-compassion meditation practice community, offered through the Center for Mindful Self-Compassion. There are multiple sessions offered daily.

Books:

• The Mindful Self-Compassion Workbook by Drs. Kristin Neff and Chris Germer

Research on Self-Compassion:

• Dr. Kristin Neff has a page on research publications with links to the articles (for personal use only)

“A moment of self-compassion
can change your entire day.

A string of such moments can change
the course of your life.”

DR. CHRISTOPHER GERMER, CO-FOUNDER, MINDFUL SELF-COMPASSION PROGRAM