Cultivating Compassion

A mindful companion to this worksheet

Turning toward yourself with kindness

Most of us are far harder on ourselves than we would ever be on someone we love. “Cultivating Compassion” is an invitation to extend, in your own direction, the same warmth you so easily offer others.

How mindfulness can help

Mindful self-compassion has three movements: noticing that this is a moment of suffering, remembering that suffering is part of the shared human experience, and offering yourself a gesture of care. Together, they transform self-criticism into self-friendship.

Gentle steps to try

1. 1Acknowledge the moment. Say to yourself, “This is hard right now.” Let the sentence land without rushing past it.
2. 2Place a hand where it helps. On your heart, your cheek, your forearm — the simple weight of touch is a powerful signal of care.
3. 3Offer kind words. Try, “May I be gentle with myself,” or speak to yourself as you would to a dear friend in the same situation.
4. 4Let the moment pass. Self-compassion is not a fix; it is a way of accompanying yourself through what is difficult.