Self-Compassion: Three Simple Practices
Andre Ribeiro, MCC
Executive Coach and Leadership Coach| ICF Mentor Coach | Family Business Coaching
Self-compassion, involves treating ourselves with the same kindness and understanding that we would offer a good friend. It is a powerful tool for enhancing our mental and emotional well-being.
The difference between Self-Esteem and Self-Compassion
Here are three simple practices based on Dr. Kristin Neff's and colleagues work that can help you cultivate self-compassion in your daily life, along with practical examples and the benefits of self-compassion
1. Mindful Self-Awareness
Mindfulness is the first step towards self-compassion. It involves being present in the moment and acknowledging our thoughts and feelings without judgment. Mindfulness allows us to observe our suffering and respond with kindness rather than criticism.
Practice: Take a few minutes each day to sit quietly and focus on your breath. When thoughts or emotions arise, simply acknowledge them and let them pass without getting caught up in them.
Example: Imagine you're feeling overwhelmed at work. Instead of pushing through or criticizing yourself for not handling it better, take a five-minute break to breathe deeply and acknowledge your stress without judgment. This can help you return to your tasks with a clearer mind.
2. Self-Kindness
Self-kindness means being gentle and understanding with ourselves, especially during times of failure or difficulty. Instead of harsh self-criticism, we offer ourselves warmth and support. Self-kindness involves treating ourselves with the same care we would offer a dear friend.
Practice: When you notice self-critical thoughts, pause and ask yourself what you would say to a friend in the same situation. Then, direct those kind and supportive words towards yourself.
Example: If you make a mistake in a presentation, instead of berating yourself, remind yourself that everyone makes mistakes and that it's an opportunity to learn. Say to yourself, "It's okay. I did my best, and I can improve next time."
3. Common Humanity
Recognizing our shared human experience is a crucial aspect of self-compassion. It involves understanding that suffering and imperfection are part of the human condition. Realizing we are not alone in our struggles can alleviate feelings of isolation and self-pity.
Practice: When you face a challenging situation, remind yourself that many others have experienced similar difficulties. This can be done through a simple mantra like, "I am not alone; others feel this way too."
Example: If you're feeling anxious about a new job or situation, remind yourself that many people feel nervous in new situations. This recognition can help you feel more connected and less isolated in your experience.
Benefits of Self-Compassion
Practicing self-compassion has numerous benefits for our mental and emotional health:
Quotes to Inspire Self-Compassion
Highlighting the importance of self-compassion:
By integrating these practices into your daily routine, you can cultivate a more compassionate relationship with yourself. Remember, self-compassion is not about being perfect; it's about being kind to yourself, especially when you need it the most.
Articles by André Ribeiro:
Articles by André Ribeiro:
André Ribeiro is an executive and leadership coach with credentials from the International Coaching Federation (ICF) and the European Mentoring and Coaching Council (EMCC).
He has coaches leaders in governments, armed forces, NGOs, and top companies including Accenture, Airbus, Google, IBM, Nike, and the World Health Organization.
Faith-Driven Entrepreneur | Coach and Consultant | SAAS Founder | PSM I? | Speech-Language Pathologist | Telehealth Provider | Voice Specialist | Researcher | Scientific Journal Reviewer
1 天前A recurrent theme at least in my care coaching sessions. Many leaders by putting others first, which is noble, end up neglecting themselves. It’s usually an “aha moment” when I give the analogy of the oxygen mask on an airplane. Put it on yourself first before helping others. Thank you for sharing Andre Ribeiro, MCC !??????
Andre Ribeiro, MCC, self-compassion is essential for growth. How can we encourage others to embrace this practice daily?