Self-Compassion Heart Hold
Materials Needed:
To Support Feeling:
Self-Critical
How to Do It
Sit quietly and place both hands over your heart. Close your eyes and take deep, slow breaths. As you breathe, imagine warmth and compassion flowing from your hands into your heart. Silently repeat a compassionate phrase to yourself, such as 'I am enough,' 'I deserve kindness,' or 'I forgive myself.' Focus on the sensation of your hands and the gentle rise and fall of your chest as you breathe in this self-compassion.
Why It Works
This exercise combines touch with compassionate self-talk, helping to counteract negative self-criticism by fostering a sense of warmth and self-acceptance.
Guided Practice
Find a comfortable position where you feel supported. Let your eyes close gently and begin to notice the natural rhythm of your breath. Feel the presence of your body in this moment, the gentle rise and fall with each breath.
Place one or both hands over your heart, feeling the warmth of your hands against your chest. Notice the sensations under your hands — perhaps a steady heartbeat, a gentle rise and fall with each breath, or a comforting warmth. Feel the connection between your hands and your heart, a reminder of your own capacity for self-compassion and care. As you continue to breathe deeply, imagine sending warmth and kindness to yourself, as if you are offering a soothing embrace to your own heart. Feel the energy of self-compassion radiating from your hands, spreading warmth and comfort throughout your chest. Notice if any feelings or emotions arise — perhaps a sense of tenderness, a feeling of safety, or even a release of sadness. Allow these feelings to be present, without needing to change them. Stay connected to the sensations of your hands over your heart, letting them guide you into a deeper state of self-awareness and compassion. Visualize this heart hold as a protective shield, offering comfort and care to yourself in moments of difficulty. Feel the strength and resilience within you, knowing that you have the ability to offer yourself support and love. Notice if any images, beliefs, or insights arise as you hold your heart — perhaps a sense of inner peace, a feeling of acceptance, or a memory of being cared for. Allow these experiences to deepen your practice, connecting you more fully to your own heart and its capacity for healing. When you feel ready, gently release your hands from your chest, taking a few deep breaths to ground yourself in the present moment. Notice how your body feels now — perhaps more at ease, more compassionate, or simply more connected to yourself. Gently open your eyes, carrying this sense of self-compassion and heart-centered awareness with you into your day, feeling more attuned to your own needs and feelings.