Self-Compassion Check-In
Self-Compassion Check-In
A deeper check-in for noticing what is happening inside you, understanding what you need, and responding to yourself with compassion rather than criticism.
You do not have to fix anything in this moment. Begin by noticing. What is happening in your body? What are you feeling? What are you telling yourself? What do you need? Then ask what a compassionate response would look like.
1 Arrive Where You Are
Start with the present moment rather than the entire story.
2 Notice Your Body
Before analyzing what is happening, notice what your body is doing.
3 Name What You Feel
Naming an emotion gives you something specific to work with.
4 Hear the Inner Conversation
Self-compassion begins with noticing how you are actually speaking to yourself.
5 Discover What You Need
Beneath the reaction there is often a need that has not been heard.
6 Practice Compassionate Self-Talk
Imagine that someone you deeply love came to you with exactly this problem. What would you say to them?
If a dear friend were experiencing exactly what I am experiencing, I would say:
7 What Can I Choose From Here?
You may not be able to choose everything happening around you. You can still examine what remains yours to choose.
My next choice
What is one thing I can choose in this moment?
8 One Small Act of Care
Compassion becomes meaningful when it changes what you do next.
9 A Different Way of Seeing This
You do not have to deny what happened. Look at the same situation from a position of greater kindness toward yourself.
10 Closing Check-In
Your Check-In
You took time to notice what is happening rather than immediately judging or overriding your experience.