Self-Compassion Meditation
Self-Compassion Meditation
Self-Compassion Meditations:
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Self-compassion meditations involve the practice of recognizing one's own suffering, feeling kindness toward oneself, and desiring to help oneself.
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Self-compassion combines three core components: self-kindness, common humanity, and mindfulness (Holas et al., 2021; Neff, 2011).
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Self-kindness is the ability to offer gentleness and understanding toward oneself.
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Common humanity is acknowledging that we are all human and face similar problems.
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Mindfulness is the practice of being present in the moment with balanced awareness. Mindfulness plays a key role in practicing self-compassion because bringing attention to the present moment can often provide valuable insight into one’s suffering and pain, such as noticing feelings of guilt, inadequacy, defectiveness, sadness, and loneliness.
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Loving-Kindness Meditation ("Metta")
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One way to practice self-compassion is through loving-kindness (or metta) meditations. Loving-kindness reflects a fundamental attitude of friendliness toward oneself and others.
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In loving-kindness meditation, three phrases (with variations) are repeated: “may I be free from fear and anxiety,” “may I be at ease,” and “may I be happy.” The phrases are initially directed inward and then extended outward to others.
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Backed by Research:
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The benefits of self-compassion include enhanced emotional resilience, improved well-being, greater contentment, and increased emotional intelligence.
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Practicing self-compassion is backed by consistent findings in research and literature to decrease feelings of anxiety and depression.
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Loving-kindness practices are effective, research-proven methods for addressing self-critical attitudes.
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Studies on mindfulness and mindful self-compassion in healthcare professionals found that these practices decreased the risk of burnout, emotional exhaustion, stress, anxiety, and reactivity.
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“The importance of cultivating a deep sense of loving friendliness is especially crucial for our well-being and is the best hope for the future of the world” (Gunaratana, 2002, p. 177).
Meditation Readiness Screening Form
Before joining our meditation offerings, we invite you to complete this brief screening form. This ensures we provide a safe, supportive experience for everyone, especially for those who may have a history of trauma or mental health conditions. This form is confidential and not intended for diagnostic purposes.
Note: Meditation may not be suitable for some individuals without additional support. Please consult a mental health professional if unsure.
1. Have you ever experienced any of the following: Anxiety, Depression, PTSD (or trauma-related symptoms), Panic attacks?
None = 0
1 item = 1
2+ items= 2
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2. Are you currently receiving support from a mental health professional (e.g., therapist, counselor, psychiatrist)?
No = 0
Yes = 1
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3. Have you ever experienced discomfort, distress, or triggering experiences during meditation, breathwork, or mindfulness?
No = 0
Not sure = 1
Yes = 2
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Do you feel emotionally safe and ready to engage in this meditation at this time?
Yes = 0
Not sure = 1
No = 2
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Scores:
0–2 (Low Risk) – Meditation is likely safe to try. Proceed with self-awareness.
3–4 (Moderate Risk) – Caution advised. Consider starting with shorter, guided sessions. Support may be beneficial.
5–7 (High Risk) – Meditation may trigger distressing emotions. Please consult with a therapist or mental health provider before starting.
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