Compassion-Focused Self-Practice

What is Compassion-Focused Self-Practice?

Self-guided exercises from Paul Gilbert's Compassion-Focused Therapy that develop the 'soothing system' through compassionate imagery, self-talk, and behavioral practices, counteracting the inner critic and shame-based patterns.

Is there evidence for it?

How do you do Compassion-Focused Self-Practice?

1. 1.Practice 'soothing rhythm breathing' for 3 minutes: breathe in for 4 counts, out for 6 counts, allowing the body to shift into the parasympathetic 'soothing system'
2. 2.Create your 'compassionate self' image: visualize the wisest, most compassionate version of yourself — what do they look like, sound like, how do they carry themselves? Spend 5 minutes embodying this version
3. 3.Write a 'compassionate letter' to yourself about a current struggle, using the voice of your compassionate self — acknowledging pain, normalizing the experience, and offering wisdom
4. 4.Practice the 'compassionate correction' — when your inner critic speaks, pause and ask: 'What would my compassionate self say instead?' Respond from that place
5. 5.Do a daily 'compassion for others' exercise: bring to mind someone struggling and silently wish them well, building the compassion 'muscle' before turning it inward

How long does it take?

10-15 minutes daily.

Is it hard to start?

medium.

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.