| Mindful Breathing |
Focus on your breath, noticing the inhale and exhale. |
Breathwork |
Daily |
5 |
Beginners |
| Self-Compassion Break |
Invoke kindness to yourself in moments of suffering. |
Emotional Support |
As needed |
10 |
All ages |
| Gratitude Journaling |
Write down things you are grateful for. |
Journaling |
Daily |
10 |
Everyone |
| Affectionate Breathing |
Breathe deeply while visualizing warm light surrounding you. |
Breathwork |
Daily |
5 |
Stress relief |
| Body Scan Meditation |
Bring attention to different parts of the body to release tension. |
Meditation |
Weekly |
20 |
Stress management |
| Self-Compassion Letter |
Write a letter to yourself expressing compassion. |
Writing |
Monthly |
30 |
Self-reflection |
| Positive Affirmations |
Recite positive statements about yourself. |
Affirmations |
Daily |
5 |
Confidence building |
| Visualization |
Imagine a safe, loving place or scenario. |
Visualization |
As needed |
10 |
Anxiety relief |
| Mindful Walking |
Walk slowly and notice your surroundings. |
Movement |
Weekly |
15 |
Mobility and mindfulness |
| Expressive Writing |
Journal about your thoughts and feelings without filter. |
Writing |
Weekly |
20 |
Emotional release |
| Supportive Touch |
Place hand over heart or hug yourself. |
Physical Practices |
Daily |
1 |
Emotional comfort |
| Compassion Meditation |
Meditate on sending compassion to yourself and others. |
Meditation |
Weekly |
20 |
Enhanced empathy |
| Self-Compassion Yoga |
Practice yoga with an emphasis on self-kindness. |
Movement |
Weekly |
30 |
Wellness |
| Nature Therapy |
Spend time outdoors to foster self-connection. |
Nature |
Weekly |
60 |
Stress reduction |
| Creative Expression |
Engage in art, music, or creative writing as an outlet. |
Creative |
Weekly |
30 |
Emotional processing |
| Silence Retreat |
Spend a few hours in silence and reflection. |
Reflection |
Monthly |
120 |
Deep introspection |
| Forgiveness Writing |
Write a letter of forgiveness to yourself or others. |
Writing |
As needed |
30 |
Healing |
| Affirmation Meditation |
Combine meditation with affirmations for self-love. |
Meditation |
Daily |
15 |
Inner peace |
| Compassionate Self-Talk |
Practice replacing negative thoughts with kind words. |
Cognitive Practice |
As needed |
5 |
Inner dialogue |
| Celebrating Achievements |
Write down or share accomplishments, big or small. |
Reflection |
Weekly |
10 |
Boosting confidence |
| Compassion-focused Therapy |
Engage with a therapist specializing in CFT. |
Therapeutic |
Weekly |
50 |
Emotional healing |
| Community Support Groups |
Join groups focused on self-compassion and sharing. |
Social Support |
Weekly |
60 |
Connection |
| Self-Compassion Apps |
Use apps focused on mindfulness and self-compassion. |
Technology |
Daily |
10 |
Convenience |
| Positive Self-Dialogue |
Engage in friendly conversations with yourself. |
Cognitive Practice |
Daily |
10 |
Self-esteem |
| Gratitude Visits |
Express gratitude directly to someone you appreciate. |
Social |
Monthly |
30 |
Connection |
| Mindful Eating |
Focus on the experience of eating without distractions. |
Nutrition |
Daily |
30 |
Healthy habits |
| Reframing Negative Thoughts |
Practice turning negative thoughts into positive perspectives. |
Cognitive Practice |
Daily |
10 |
Resilience |
| Loving-Kindness Meditation |
Meditate on sending love and acceptance to yourself. |
Meditation |
Weekly |
20 |
Emotional balance |
| Breath Counting |
Count breaths to promote relaxation and focus. |
Breathwork |
Daily |
5 |
Stress relief |
| Compassion Challenges |
Set small challenges to practice self-compassion. |
Behavioral |
Weekly |
30 |
Skill-building |
| Self-Care Days |
Dedicate a day to self-care activities and rest. |
Wellness |
Monthly |
480 |
Rejuvenation |
| Mindfulness Classes |
Take classes focused on developing mindfulness skills. |
Educational |
Weekly |
60 |
Skill development |
| Body Appreciation |
Practice gratitude for your body's capabilities. |
Reflection |
Daily |
5 |
Body positivity |
| Daily Self-Check-Ins |
Reflect on your emotions and needs daily. |
Cognitive Practice |
Daily |
10 |
Emotional awareness |
| Art Therapy |
Engage in art-making to process emotions and thoughts. |
Creative |
Weekly |
60 |
Therapeutic expression |
| Compassionate Friendships |
Cultivate relationships that foster kindness and support. |
Social |
Ongoing |
Variable |
Connection |
| Evening Reflection |
Review your day, focusing on positive moments and self-kindness. |
Reflection |
Daily |
10 |
End-of-day closure |
| Self-Compassion Podcasts |
Listen to podcasts focused on self-care and compassion. |
Media |
Weekly |
30 |
Learning |
| Guided Imagery |
Use visualization guided by a recording to promote relaxation. |
Visualization |
As needed |
20 |
Stress relief |
| Mindful Technology Use |
Limit social media and technology to promote well-being. |
Behavioral |
Weekly |
Variable |
Digital detox |
| Compassion Workshops |
Attend workshops focused on developing self-compassion skills. |
Educational |
Monthly |
120 |
Skill building |
| Stress-Relief Activities |
Engage in hobbies that reduce stress (e.g., gardening). |
Leisure |
Weekly |
60 |
Well-being |
| Compassion-Based Reading |
Read literature that promotes self-compassion and kindness. |
Literature |
Weekly |
30 |
Personal growth |
| Forgiveness Practices |
Engage in exercises to promote forgiving oneself and others. |
Cognitive |
Monthly |
30 |
Healing |
| Self-Compassion Quotes |
Read and reflect on quotes about self-compassion. |
Cognitive |
Daily |
5 |
Inspiration |
| Kindness in Action |
Perform acts of kindness for others to boost your compassion. |
Social |
Weekly |
30 |
Community building |
| Pet Therapy |
Spend time with pets to foster connection and love. |
Animal-assisted |
Weekly |
60 |
Emotional support |
| Meditation Retreats |
Join retreats focused on deep meditation and self-compassion. |
Retreats |
Annual |
2 days |
Deep immersion |
| Positive Reinforcement |
Celebrate small wins daily to build self-esteem. |
Behavioral |
Daily |
5 |
Motivation |
| Self-Compassion Challenges |
Participate in challenges designed to foster self-kindness. |
Behavioral |
Monthly |
Variable |
Skill development |
| Relaxation Techniques |
Practice progressive muscle relaxation to relieve tension. |
Physical Practices |
Weekly |
30 |
Stress relief |
| Mindful Listening |
Engage in active listening without judgment. |
Social |
Weekly |
Variable |
Improved relationships |
| Life Balance Assessments |
Evaluate and balance life aspects for better self-care. |
Reflection |
Monthly |
30 |
Life quality |
| Stress Journaling |
Journal to release stress and process thoughts. |
Writing |
Weekly |
30 |
Emotional clarity |
| Spiritual Practices |
Engage in spiritual routines that promote inner peace. |
Spiritual |
Weekly |
Variable |
Personal growth |
| Intentional Time-Outs |
Take breaks to reflect and reset during the day. |
Behavioral |
Daily |
10 |
Productivity |
| Emotional Validation |
Practice acknowledging and accepting your feelings without judgment. |
Cognitive |
Daily |
5 |
Emotional growth |
| Date with Yourself |
Plan a day focusing on activities you love for self-connection. |
Leisure |
Monthly |
120 |
Self-connection |
| Influential Role Models |
Read about individuals known for their self-compassion. |
Literature |
Occasional |
Variable |
Inspiration |
| Health/Wellness Check-Ins |
Regularly assess your physical and mental health needs. |
Wellness |
Monthly |
30 |
Self-awareness |
| Comfort Practices |
Engage in activities that bring comfort (e.g., warm baths). |
Leisure |
Weekly |
30 |
Relaxation |
| Heart Rate Variability Training |
Practice techniques that promote heart coherence for calm. |
Biofeedback |
Daily |
10 |
Stress management |
| Self-Care Reminders |
Set reminders for self-care practices throughout the day. |
Technology |
Daily |
Variable |
Consistency |
| Movement Meditation |
Engage in mindful movements like Tai Chi or Qigong. |
Movement |
Weekly |
30 |
Physical well-being |
| Personal Boundaries |
Establish and maintain healthy boundaries for self-respect. |
Cognitive |
Ongoing |
Variable |
Self-care |
| Self-Reflection Questions |
Ask yourself meaningful questions for deeper understanding. |
Cognitive |
Weekly |
10 |
Self-discovery |
| Structured Rituals |
Create daily rituals to instill presence and purpose life. |
Routine |
Daily |
15 |
Habit-building |
| Community Service |
Engage in volunteer work to enhance empathy and connection. |
Social |
Monthly |
120 |
Altruism |
| Learning New Skills |
Challenge yourself to learn new hobbies or skills regularly. |
Leisure |
Monthly |
Variable |
Growth |
| Compassionate Inquiry |
Engage in self-inquiry practices to understand your needs. |
Cognitive |
Weekly |
30 |
Self-discovery |
| Supporting Others |
Guide friends or family through their difficulties compassionately. |
Social |
As needed |
Variable |
Connection |
| Sensory Awareness Practice |
Focus on engaging all senses to ground yourself in the present. |
Mindfulness |
Weekly |
15 |
Mindfulness |
| Process Emotions Practically |
Find actionable steps to work through difficult feelings. |
Cognitive |
As needed |
Variable |
Problem-solving |
| Morning Mindfulness Routine |
Start the day mindfully with meditation or quiet reflection. |
Mindfulness |
Daily |
10 |
Focus |
| Daily Intention Setting |
Set a positive intention each day for self-guidance. |
Cognitive |
Daily |
5 |
Clarity |
| Transformative Books |
Read self-help and personal growth literature for inspiration. |
Literature |
Weekly |
Variable |
Learning |
| Participating in Forums |
Join online or local groups discussing self-compassion strategies. |
Social |
Weekly |
60 |
Community |
| Mindful Goal Setting |
Set personal goals with a focus on compassion and kindness. |
Cognitive |
Monthly |
30 |
Direction |
| Encouraging Quotes |
Share quotes that uplift and inspire self-acceptance and kindness. |
Cognitive |
Weekly |
10 |
Inspiration |
| Daily Mindfulness Practices |
Incorporate short mindfulness exercises throughout the day. |
Mindfulness |
Daily |
5 |
Integration |
| Mindful Technology Use |
Limit device time and focus on mindful interactions. |
Behavioral |
Daily |
Variable |
Presence |
| Compassionate Breathing Techniques |
Inhale compassion, exhale negativity. |
Breathwork |
Daily |
5 |
Emotional regulation |
| Reflective Journaling |
Capture thoughts and feelings regularly for deeper self-awareness. |
Writing |
Weekly |
30 |
Reflection |
| Self-Compassion Pledges |
Make a pledge to commit to self-kindness over time. |
Cognitive |
Monthly |
15 |
Commitment |
| Compassionate Conversations |
Engage in dialogues that prioritize empathy and understanding. |
Social |
Weekly |
60 |
Communication |
| Compassion-based Visual Arts |
Create art focused on themes of kindness and connection. |
Creative |
Monthly |
120 |
Therapeutic expression |
| Essential Oils for Calm |
Use aromatherapy to promote relaxation and self-care. |
Leisure |
As needed |
15 |
Stress relief |
| Sharing Experiences |
Discuss personal experiences to foster connection and empathy. |
Social |
Weekly |
Variable |
Community |
| Movement as Meditation |
Use physical activity as a means of promoting mindfulness. |
Movement |
Weekly |
60 |
Health |
| Mindful Gardening |
Engage in gardening as a form of mindfulness and connection with nature. |
Nature |
Weekly |
60 |
Healing |
| Deep Listening Exercises |
Practice listening deeply to others without interruption. |
Social |
Weekly |
30 |
Skills development |
| Volunteer for Causes |
Engage in volunteer work that resonates with your values. |
Social |
Monthly |
120 |
Altruism |
| Acknowledgement Rituals |
Create rituals to recognize your efforts and achievements. |
Practice |
Monthly |
30 |
Recognition |
| Creating Vision Boards |
Visualize and manifest self-compassion goals through art. |
Creative |
Monthly |
90 |
Creative expression |
| Compassionate Mindset Shifts |
Focus on changing negative patterns into compassionate perspectives. |
Cognitive |
Ongoing |
Variable |
Growth |