Mindful self-compassion is the practice of treating yourself with the same kindness, care, and understanding that you would offer to a dear friend during a difficult time. It brings together the gentle present moment awareness of mindfulness with the nurturing qualities of compassion, creating a powerful foundation for emotional resilience and inner peace.
At its core, mindful self-compassion invites us to slow down, notice our struggles without judgment, and respond with warmth rather than criticism. This practice isn’t about avoiding responsibility or indulging in self-pity. It’s about building a compassionate relationship with ourselves, which in turn helps us navigate life with more courage, clarity, and connection. Research shows that people who practice self-compassion tend to have greater emotional well-being, stronger relationships, and a deeper sense of life satisfaction.
The sequence below is an act of radical self-care that reminds us that we are worthy of love and care, exactly as we are.
Pose 1 – Self-Compassionate Breathwork with Abhaya Hridaya Mudra (Fearless Heart Mudra)
Self-compassion is a gentle return to softness, truth, and courage. One powerful way to access this space is through breathwork combined with Abhaya Hridaya Mudra, the Fearless Heart Mudra. This sacred gesture invites us to meet life—and ourselves—with open-hearted bravery. When paired with conscious breath, it helps quiet inner criticism, release fear, and awaken the tender voice of self-love.
- Sit in a comfortable position with the sit bones grounded and the spine gently elongated.
- Bring your hands together in prayer position (Anjali Mudra) in front of your chest.
- Cross your right wrist over your left wrist with the backs of your hands touching and your palms facing outwards.
- Interlace your pinky, middle and index fingers of both hands.
- Bring the tips of your ring finger and thumb together, forming a circle.
- Keep your hands in this position in front of your heart space.
- Inhale: My heart is open.
- Exhale: My spirit is strong.
Pose 2 – Supported Bridge Pose
Supported Bridge Pose is a gentle, heart-opening posture that encourages deep relaxation and emotional release. This soft backbend opens the chest and relieves tension in the lower back, creating space not just in the body, but also in the heart. Choosing to pause in this way is an act of self-compassion—a reminder that you are worthy of care, and that healing often begins with simply allowing yourself to receive support.
- Place a bolster vertically along the mat.
- Sit on one end of the bolster with knees bent and feet on the floor.
- Gradually lie back along the bolster until your head finds the floor.
- Gently press your feet into the floor to slide yourself back until the bottom tips of your shoulder blades meet the top edge of the bolster, and the tops of your shoulders reach the ground.
- Bring your arms into a cactus position, with elbows bent and the palms of your hands gently curling inwards so that you’re resting on the outer edge of your thumbs.
- As you settle, lengthen the back of the neck to release the jaw and ensure your heels are under your knees, so that feet are firmly grounded to the earth.
- If this position is too strong for your back, simply push the bolster down so that just your sacrum (the back of your pelvis) is supported on the bolster.
- Stay for 20 minutes or as long as you can.
- Affirmation: I soften into care.
Pose 3 – Supported Child’s Pose
Supported Child’s Pose (Balasana) is a deeply nourishing pose that invites stillness, nurtures self-compassion, and supports emotional healing. By allowing the body to fully rest, this gentle posture activates the parasympathetic nervous system, helping to calm stress and promote a sense of inner safety. It creates space for emotional release and encourages a soft inward focus, fostering a deeper connection with the self. Practicing this pose regularly can build self-trust by reinforcing the simple yet powerful truth that rest is not only allowed — it’s necessary for healing.
- Place two foam blocks in portrait orientation next to each other towards one end of your yoga mat and lay the bolster on top.
- Set another bolster in front with a gap between the two.
- Sit in the middle of the elevated bolster with your feet and knees hugging the sides.
- Gradually lie over the bolster, with the chest supported, and your forehead resting on the other bolster in front of you. Be sure to leave space for your nose so you can breathe easily.
- Optional: place a sandbag over the sacrum (back of the pelvis) and an eye pillow along the back of the neck for weight and grounding.
- Stay for 20 minutes or as long as you can.
- Affirmation: I am enough.
Pose 4 – Bhramari Pranayama (Humming Bee Breath) with Hands on Heart
Humming Bee breath is a gentle yet powerful practice that soothes the nervous system, quiets the mind, and creates a calming inner resonance—like a lullaby for the heart. When paired with self-compassion, it encourages presence, helping you stay grounded instead of spiraling into self-judgment. This practice invites loving awareness, reminding you that you can nurture yourself through the simple acts of sound and breath.
- Find a comfortable seated position.
- Place both hands on your heart as a form of soothing touch.
- Before you begin, you can silently set an intention for yourself such as “I offer myself kindness in this moment” or “I am safe. I am enough. I am loved.”
- Take a few gentle breaths to ground and settle.
- Take a slow deep inhale through the nose, expanding the belly.
- As you exhale, create a soft, soothing humming sound (mmmm…) like a gentle bee buzzing.
- Feel the soft vibration in your chest, throat, and face.
- Imagine this hum wrapping you in self-compassion like a warm embrace.
- With each hum, imagine your heart softening and filling with gentle golden light.
- Visualise this light expanding throughout your body, dissolving any tension, self-doubt, or judgment.
- After a few rounds, sit in stillness and notice the calm within you.
Pose 5 – Loving-Kindness (metta) Meditation – seated
Loving-Kindness Meditation is a gentle practice that involves silently repeating phrases of goodwill, first toward yourself and then extending them to others. Rooted in warmth and intention, it helps soften self-criticism and cultivate a sense of inner kindness. Regular practice can boost self-esteem, reduce stress, and deepen your capacity for compassion—not just for others, but for the tender parts of yourself that need it most. It’s a beautiful way to remind yourself: you are worthy of the same love you offer so freely to others.
- Find a comfortable seated position for meditation.
- Allow your sit bones to ground and your spine to gently lengthen, with shoulders relaxed.
- Bring your hands into Dhayana Mudra, also known as Samadhi Mudra, by resting your right hand inside your left hand, with palms facing upwards and the thumbs lightly touching.
- The hands should be relaxed, resting on the centre of your lap. This mudra encourages a state of inner stillness, clarity, and self-awareness—making it a beautiful companion for any meditation or self-compassion practice.
- Close your eyes and take a few grounding breaths.
- Begin by silently repeating these kind phrases toward yourself:
- May I be safe.
- May I be happy.
- May I be peaceful.
- May I accept myself as I am.
- Let each phrase land softly, as if offering warmth to your own heart. If the mind wanders, gently return to the words.
- When you feel ready, begin to extend these wishes outward—to someone you love, someone neutral, someone difficult, and eventually to all beings:
- May all beings be safe.
- May all beings be happy
- May all beings be peaceful.
- May all beings live with ease.
- This practice nurtures self-compassion while expanding your capacity to connect with others through kindness and shared humanity.
