How To Do It:

Choose a gentle movement practice such as yoga, tai chi, or simple stretching. As you move, focus on the idea of moving with kindness and compassion toward your body. If you notice any self-critical thoughts about your performance or appearance, acknowledge them and then consciously let them go, returning to the intention of self-compassionate movement.

Why It Works:

Engaging in movement with a focus on self-compassion helps to counteract the harshness of self-criticism. It allows you to connect with your body in a positive and affirming way.

Guided Practice:

Find a space where you feel free to move, standing or sitting in a comfortable position. Close your eyes. Feel the ground beneath you, the support it offers, and allow yourself to soften into this support.

Start to move gently, allowing your body to lead the way. Feel into what your body needs in this moment—perhaps a gentle stretch, a sway, or a slow rotation. Stay connected to your breath, letting each inhale and exhale guide your movements. Focus on moving in a way that feels nurturing and kind to yourself.

As you continue, pay attention to how each movement affects your body. Notice the sensations in your muscles, the stretch in your skin, and the rhythm of your breath. Allow yourself to move with a sense of self-compassion, honoring your body's needs and limitations.

When you feel ready, gradually bring your movements to a stop, allowing yourself to come to stillness. Take a few moments to notice how your body feels, any sensations of warmth or relaxation. Rest in this space of self-compassion, feeling the support of the ground beneath you. When you are ready, gently open your eyes and bring your awareness back to the present moment, carrying this sense of self-care with you.

How To Do It:

Stand in front of a mirror with a washable marker. Write positive affirmations directly on the mirror, such as 'I am worthy,' 'I am enough,' or 'I love who I am.' As you write, say the words out loud and look into your own eyes. Leave the affirmations on the mirror as a daily reminder of your worth.

Why It Works:

Writing affirmations on the mirror combines visual and verbal reinforcement, helping to replace self-critical thoughts with positive ones. Seeing these affirmations daily can gradually shift your internal dialogue toward self-compassion.

Guided Practice:

Sit with a mirror and a piece of paper nearby. Close your eyes and breathe deeply, noticing the rise and fall of your chest. Imagine writing words of affirmation to yourself while gazing into your own eyes. Feel the emotions that come with this thought, whatever they may be.

Now, look into your own eyes in the mirror, noticing the expression on your face, the light in your eyes, and any thoughts that come up as you see yourself begin to write down positive affirmations or encouraging words that you would like to say to yourself—perhaps words of love, support, or affirmation.

As you write, notice how it feels to speak kindly to yourself—perhaps a warmth in your chest, a lightness in your heart, or a sense of calm in your mind. Visualize these words wrapping around you like a comforting blanket, offering protection and care. You might see familiar patterns of self-talk or new beliefs about self-compassion. Allow yourself to explore these fully, staying present with the process of writing.

Allow this moment to transform the narrative of your self-talk. Perhaps you feel a sense of empowerment, a release of negativity, or a new understanding of your worth. Notice any insights or realizations that come up as you continue to write. Stay with these sensations, using the mirror as a tool for self-reflection and growth.

When you feel ready, take a few more deep breaths and gently put down the pen and paper. Notice how your body feels now—whether there is a sense of calm, self-compassion, or perhaps a renewed connection to your self-worth. Allow yourself to stay with this feeling for a few more moments, enjoying the sense of self-love. When you are ready, gently open your eyes, carrying this sense of positive affirmation and self-care with you into your day.

How To Do It:

Lie down in a comfortable position and close your eyes. Begin by focusing on your toes and slowly work your way up through your entire body, pausing at each area to acknowledge it with gratitude. For example, as you focus on your legs, think, 'Thank you for carrying me through the day.' As you move up, consciously let go of any critical thoughts about your body or self, replacing them with appreciation.

Why It Works:

This exercise encourages a shift from criticism to gratitude, helping you to appreciate your body and self for what they do for you, rather than focusing on perceived flaws.

Guided Practice:

Lie down or sit in a way that feels most restful to you. Close your eyes and take a breath that feels natural, allowing your body to feel the support of the ground or chair beneath you. Begin to notice the weight of your body, the contact points with the surface, and the space around you. Let yourself be here, just as you are.

Feeling the possibility of being supported and safe, bring your awareness to your feet, noticing any sensations that arise there—perhaps a sense of warmth, coolness, or tingling. Feel the contact of your feet with the ground or surface they rest on, perhaps sensing a connection to the earth beneath you, or maybe feeling a sense of lightness or floating. With each breath, invite a sense of acceptance to wash over this area, allowing whatever sensations arise to simply be.

Gradually, move your attention up to your legs, noticing the sensations in your calves, knees, and thighs. Perhaps you feel a sense of tension or relaxation, heaviness or lightness. As you continue to breathe deeply, invite a feeling of self-acceptance into these areas, letting go of any judgments or expectations about how they should feel. You might begin to notice any areas of tightness or ease, perhaps feeling these as invitations to soften or simply be present with whatever is there. Allow your breath to flow naturally, feeling a sense of calm and acceptance spreading throughout your body.

Bring your awareness now to your abdomen and chest. Notice the gentle rise and fall of your belly with each breath, perhaps sensing a soothing rhythm that connects you more deeply to yourself. Allow yourself to feel any sensations fully, whether they are pleasant, uncomfortable, or neutral. As you breathe, invite a sense of kindness and compassion into this area, accepting whatever feelings or sensations are present. Perhaps as you immerse deeper into this practice, an image or a belief comes up—a gentle reminder of your inherent worth or a past memory associated with self-acceptance or doubt. Allow these to surface naturally, observing them without judgment.

Finally, direct your attention to your shoulders, neck, and head. Notice any tension or relaxation here, perhaps sensing a desire to let your shoulders drop or your neck soften. Feel the muscles in your face and jaw, noticing if they are clenched or relaxed, and gently invite any tightness to release. As you stay with this area, allow yourself to invite a deeper sense of self-acceptance, noticing any thoughts or feelings that arise. Allow yourself to notice any familiar places or experiences where you hold tension or self-judgment, and invite a sense of release or acceptance. When you feel ready, gently bring your awareness back to your breath, taking a few moments to rest in this state of self-acceptance before slowly opening your eyes.

How To Do It:

If you have a trusted friend or even a journal, engage in a role-playing exercise where you 'become' the person you’ve been critical of. Speak or write as if you were them, explaining their actions, choices, and feelings from their perspective. Imagine their motivations, challenges, and the reasons behind their behavior. Reflect on how this changes your understanding of them.

Why It Works:

Role-playing encourages you to deeply consider another person’s perspective, helping to break down the barriers of judgment and replace them with empathy.

Guided Practice:

Find a comfortable place where you can sit quietly. Take a few deep breaths, letting your awareness settle into your heart center. Feel into the rhythm of your breath and imagine a gentle warmth spreading from your heart, softening and expanding as you breathe.

Invite a sense of stillness as you continue to sit, letting each breath deepen your focus, relaxing your body and quieting your mind. Think of a situation where you struggled to understand someone else's perspective, or where there was a conflict or misunderstanding. Bring this scenario to mind, and notice how your body feels as you do — perhaps a tightness in your chest, a clenching in your jaw, or a heat in your face.

As you hold this scenario in your mind, imagine yourself stepping into the other person's shoes. Visualize yourself seeing the situation from their perspective, noticing what they might have felt, thought, or experienced. Feel into their emotions — perhaps a sense of frustration, a feeling of sadness, or even a bit of fear. Allow these feelings to be present, staying with them as if they were your own. Notice any physical sensations that arise — perhaps a heaviness in your heart, a lightness in your breath, or a warmth in your hands.

Visualize a conversation with this person from a place of empathy, imagining what you might say or how you might listen more deeply. See if any images, symbols, or insights arise — perhaps an image of a bridge, a belief about understanding, or a symbol of compassion. Allow these images to deepen your sense of empathy, letting them guide your understanding of the situation. Notice how this practice of empathy affects you — perhaps bringing a sense of connection, a feeling of openness, or even a recognition of your own biases.

When you feel ready, gently release the visualization and take a few deep breaths, allowing the scenario to dissolve from your mind. Notice how your body feels now — perhaps more open, more compassionate, or simply more aware of the complexity of others' experiences. Gently open your eyes, carrying this sense of empathy and understanding with you into your day, feeling more prepared to approach others with a compassionate heart.

How To Do It:

Choose a gesture that symbolizes self-acceptance for you—this could be placing a hand over your heart, hugging yourself, or simply resting your hands on your abdomen. Throughout the day, whenever you catch yourself in a self-critical thought, pause and perform your chosen gesture while taking a deep breath. Use this gesture as a physical reminder to treat yourself with kindness.

Why It Works:

Linking a physical gesture with self-acceptance creates a somatic anchor that can help you break the cycle of self-criticism and promote a kinder internal dialogue.

Guided Practice:

Stand or sit in a way that feels balanced and steady. Close your eyes, taking a moment to notice your body in this position.

Now that you’re settled, begin by closing your eyes gently and bringing your awareness to your breath. Take a few slow, deep breaths, noticing the rise and fall of your chest or belly with each inhale and exhale. Allow yourself to arrive fully in this moment, letting go of any tension you may be holding. Perhaps you notice areas in your body that feel more at ease, or maybe there’s some tightness or restlessness. Let it all be here, exactly as it is, without needing to change anything.

When you’re ready, begin to explore the idea of creating a self-acceptance gesture, one that feels authentic to you. Take a moment to scan your body and notice where you feel called to place your hands. Perhaps you start by placing one hand over your heart, gently feeling the warmth there, or maybe your hands naturally rest on your belly, connecting with your breath. You might run your hands down your chest or you might place your hands on your thighs, slowly sliding them down toward your knees, creating a soft grounding movement with your legs. Another option could be to wrap your arms around yourself in a gentle embrace, or to let your hands trace across your chest before they settle over your heart. Allow yourself to explore these possibilities and see what feels comforting or meaningful in this moment. If nothing comes to mind right away, that’s okay—just stay open and curious.

As your hands find their place, or as you explore a movement, begin to breathe into the gesture. Perhaps you feel a sense of connection between your hands and your body, or maybe there’s a subtle warmth beginning to build. If you chose a movement, allow it to flow gently and naturally, noticing how the movement feels in your body. Let this gesture or movement be one of self-acceptance, whatever that means to you in this moment. You might notice feelings of comfort, or maybe even resistance—and either is okay. Allow yourself to stay with whatever arises, offering kindness and acknowledgment to yourself.

As you hold or continue with your gesture, see if you can bring awareness to what this act of self-acceptance feels like. Perhaps a sense of peace or release starts to arise, or maybe an emotion or memory comes to the surface. Whether your hands are resting gently over your heart, grounding on your legs, or moving in a slow, comforting rhythm, trust that this gesture or movement is offering kindness to yourself—meeting yourself exactly as you are. Let your breath be your guide as you continue to hold this space for yourself, honoring whatever feelings arise.

When you feel ready, gently release your hands or allow the movement to come to a close, placing your hands softly in your lap. Take a few breaths here, noticing how your body feels now that the gesture or movement has ended. Perhaps you feel more grounded or connected, or maybe there’s a softening in your body or a lightness in your breath. As you slowly bring your awareness back to the space around you, carry with you the feeling of this gesture or movement, knowing that you can return to it whenever you need a moment of self-acceptance. When you’re ready, gently open your eyes and return fully to the present.

How To Do It:

Go for a walk, either alone or in a place where you can be undisturbed. As you walk, focus on silently expressing gratitude for aspects of your self that you enjoy, admire, or appreciate. With each step, think of something positive or admirable about yourself. It could be something small, like your smile, or something more significant, like your work ethic. Let these thoughts fill your mind and body as you continue walking.

Why It Works:

Walking is a grounding activity that helps to clear the mind. Combining it with silent gratitude shifts your focus from criticism to appreciation, helping to change your mindset.

Guided Practice:

Find a comfortable position, either seated or standing, and take a few moments to breathe deeply. As you settle, bring your awareness to your body, noticing any areas that feel tense or relaxed. Let your breath be an anchor, steadying you.

Allow your body to relax and your mind to focus on the present moment. Start walking slowly and mindfully, paying attention to each step and the sensations in your feet as they make contact with the ground. Notice the rhythm of your steps — perhaps feeling a sense of connection to the earth, a lightness in your stride, or even a bit of discomfort.

As you continue walking, bring to mind something about yourself that you feel grateful for. This could be a quality you appreciate, a strength you’ve shown, or a kind action you’ve taken. Allow this sense of gratitude for yourself to fill your awareness, noticing how this feeling moves through your body — perhaps a warmth in your chest, a softening of any tension, or a gentle smile on your lips. Perhaps there’s a sensation of lightness or a soft, expansive feeling around your heart, or maybe a different sensation arises.

Stay present with this self-gratitude as you walk, noticing any images, symbols, or memories that arise — maybe an image of yourself during a difficult time, a symbol that represents your strength, or a memory of a moment when you felt proud of who you are. Let these images deepen your sense of gratitude, allowing them to enrich your experience as you walk. You might see a vivid color that represents self-compassion, or a place that reminds you of your inner resilience. Or maybe no images come at all, and that’s okay too.

Visualize each step as an expression of your gratitude for yourself, sending this positive energy inward with each footfall. See if any insights or realizations come up — perhaps about your own growth, what you truly value, or even a recognition of your capacity to be kind to yourself. Notice if there’s a sense of being more at ease with who you are, or a simple acknowledgment of your journey. Or maybe there’s a sense of release, as if letting go of self-criticism with each step. Allow these insights to be present, letting them naturally unfold with each step. Notice how this practice of self-gratitude affects you — perhaps bringing a sense of peace, a feeling of fullness, or even a touch of tenderness for yourself.

When you feel ready, slowly bring your walk to a gentle stop, taking a few deep breaths as you stand still. Notice how your body feels now — perhaps more connected, more compassionate, or simply more aware of the present moment. See if you can hold onto this sense of gratitude for yourself, even if just a little bit, as you move into your day. Gently open your eyes, carrying this sense of self-appreciation and awareness with you, feeling more centered and thankful for the unique person you are and all that you bring into the world.

How To Do It:

Close your eyes and imagine yourself as a child, perhaps at a time when you felt vulnerable or uncertain. Picture this younger version of yourself standing in front of you. Visualize offering comfort to your inner child—perhaps by kneeling down to their level, speaking softly, or giving them a hug. As you do this, reflect on how you can offer the same care and understanding to your current self.

Why It Works:

Visualizing your inner child helps to soften self-criticism by invoking a sense of empathy and care for yourself. It encourages you to treat yourself with the same gentleness you would offer to a child.

Guided Practice:

Sit comfortably and close your eyes, hands resting gently in your lap or at your sides. Take a slow breath in, feeling the air enter your lungs.

Begin to imagine yourself as a child, a younger version of who you are today. Visualize this child in a place that feels safe and comforting, perhaps a favorite spot from your childhood or somewhere new that feels welcoming. Notice any details that come to mind—the colors, the surroundings, or the expression on this child's face. Allow yourself to connect with this image, noticing what feelings or sensations arise, whether it’s a sense of nostalgia, joy, or something else.

As you continue to focus on this younger self, imagine approaching them with a sense of warmth and kindness. Feel the connection between you and this child, perhaps sensing a desire to offer comfort or simply to be present with them. Allow any emotions that arise to be present, welcoming them without judgment. You might notice a sense of tenderness or care, or perhaps a feeling of curiosity about this connection. Whatever you are feeling, know that this same gentle presence is available to you now, as you navigate your life. How might you offer yourself the same compassion and acceptance in your current challenges? Stay with this visualization, letting whatever needs to surface come forward naturally.

As you engage with your inner child, offer them gentle words of reassurance and support. You might choose to simply sit quietly with them, sharing a moment of peace, or perhaps offering a few words that feel right in this moment. Notice how this interaction feels in your body—perhaps a softening in your chest or a lightness in your heart, or maybe just a quiet stillness. Allow yourself to fully experience this moment, sensing any insights or realizations that emerge from this connection. Imagine what it would be like to offer these same comforting words or presence to your current self, recognizing that the care you are extending to your inner child is equally needed by the person you are today.

When you feel ready, gently begin to bring this visualization to a close, imagining your inner child feeling safe and loved. Take a moment to notice how you feel, perhaps a sense of peace, understanding, or simply a deeper connection to yourself. As you transition out of this visualization, carry forward the intention to treat your present self with the same kindness and compassion you offered to your younger self. Allow yourself to stay with these feelings for a few more breaths, enjoying the sense of warmth and connection. When you are ready, gently bring your awareness back to your breath, slowly opening your eyes and carrying this feeling of inner connection with you into your day.

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.

How To Do It:

Sit in a quiet space and take a few deep breaths to center yourself. Place one hand on your cheek or gently cradle your face with both hands, as if offering comfort to a loved one. As you continue to breathe deeply, imagine that your touch is soothing the self-critical thoughts, bringing a sense of calm and acceptance to your mind and body.

Why It Works:

Soothing touch activates the body’s parasympathetic nervous system, helping to reduce stress and self-criticism. By offering yourself the kind of touch you might offer to someone you care about, you begin to cultivate self-compassion.

Guided Practice:

Find a quiet and comfortable spot to sit or lie down. Close your eyes and begin to notice your natural breath, feeling the gentle rise and fall.

Notice what each breath brings - perhaps a sense of relaxation and clarity. Place one hand over your heart and the other on your belly, feeling the warmth of your hands against your body. Notice the rise and fall of your chest and abdomen with each breath, a gentle rhythm that soothes and calms.

As you continue to breathe deeply, feel the comforting touch of your hands, offering yourself a sense of safety and care. Imagine that with each inhale, you are drawing in calm and peace, and with each exhale, you are releasing any tension or worry. Feel the soothing energy of your hands spreading through your body, bringing relaxation and comfort. Notice the sensations under your hands — perhaps a warmth spreading through your chest, a sense of calm in your belly, or a feeling of connection to yourself.

Stay with these sensations, allowing the touch and breath to guide you into a deeper state of relaxation and self-care. Visualize this practice as a way to connect more deeply with yourself, a gentle reminder of your own capacity for compassion and kindness. Notice if any feelings, thoughts, or images arise — perhaps a sense of love, a feeling of calm, or even a memory of being nurtured. Allow these experiences to deepen your practice, connecting you more fully to your own inner state.

When you feel ready, gently release your hands, taking a few more deep breaths to ground yourself in the present moment. Notice how your body feels now — perhaps more at ease, more connected, or simply more peaceful. Gently open your eyes, carrying this sense of soothing and self-compassion with you into your day, feeling more attuned to your own needs and emotions.

How To Do It:

Sit down with a pen and paper, and write a letter to yourself as if you were writing to a dear friend. Focus on expressing kindness, understanding, and support. Address any areas where you’ve been critical of yourself and reframe them with love and acceptance. After writing, read the letter aloud to yourself, allowing the words to resonate.

Why It Works:

This exercise transforms self-criticism into self-love by encouraging you to speak to yourself with the same compassion you would offer to someone you care about. It helps to shift your perspective from judgment to empathy.

Guided Practice:

Sit comfortably with a pen and paper nearby. Close your eyes and breathe naturally. Imagine what it might feel like to write kind words to yourself, noticing any sensations in your body as you think about this. Let yourself be with whatever feelings arise.

Thinking of a time when you showed yourself love—maybe a small act of kindness, a moment of self-care, or a time you chose to honor your needs. Allow this memory to fill your awareness, noticing how it feels in your body—perhaps a warmth in your chest, a softness in your shoulders, or a gentle smile on your face.

Start writing a love letter to yourself, addressing yourself with kindness and compassion. Let your words flow, expressing gratitude for your strengths, acknowledging your challenges, and affirming your worth. Notice the words that come naturally, and allow yourself to write without judgment or hesitation. Perhaps you feel a sense of release, a deepening self-connection, or maybe a new awareness of your inner voice.

As you write, imagine these words as a soothing balm, gently covering any wounds or insecurities. Feel the healing power of your own words, noticing any shifts in your emotional state or physical sensations. You might notice familiar feelings of self-doubt surfacing, only to be met with love and acceptance, or perhaps an insight arises about how you can continue to nurture yourself. Allow yourself to explore these feelings fully.

When you feel ready, place the pen down and take a few more deep breaths. Notice how your body feels now—whether there is a sense of calm, self-love, or perhaps a renewed commitment to your well-being. Allow yourself to stay with this feeling for a few more moments, savoring the self-compassion you have cultivated. When you are ready, gently fold the letter, keeping it as a reminder of your own love. Open your eyes, carrying this sense of self-acceptance with you into your day.

How To Do It:

Take a piece of paper and write down some of the critical thoughts you have about yourself. Next to each one, rewrite it as a more compassionate statement. For example, change 'I’m not good enough' to 'I’m doing my best, and that’s enough.' After rewriting each thought, read the new statement out loud, focusing on the positive reframe.

Why It Works:

This exercise helps to rewire your thought patterns by turning self-criticism into self-compassion. Writing and then vocalizing these statements reinforces the shift in perspective.

Guided Practice:

Sit in a quiet space with a pen and paper nearby. Let your eyes close softly, feeling the ground beneath you and the pen resting in your hand. Take a moment to simply notice your breath and the sensations of being in this space.

Think of a recent time when your inner critic spoke harshly to you—perhaps a moment of self-doubt, self-judgment, or fear. Write down the words or phrases your inner critic used, allowing them to fill the page without judgment. Notice how it feels to put these thoughts on paper—perhaps a heaviness in your chest, a tightness in your stomach, or something else entirely.

Once you’ve written down your inner critic’s words, take a deep breath and imagine yourself speaking back with kindness and understanding. Begin to rewrite each critical statement, transforming it into a message of self-compassion, encouragement, or support. Notice how this shift feels—perhaps a lightening, a sense of empowerment, or a new perspective on how you speak to yourself. Allow yourself to stay with these feelings, exploring them fully.

Allow this exercise to help you shift the narrative of your inner dialogue. Perhaps you see images or patterns associated with self-compassion, or feel a sense of relief as you replace harsh words with gentle ones. Notice any insights or realizations that come up as you continue to rewrite your inner critic’s statements. Stay with these sensations, using the exercise to deepen your awareness of your own self-talk.

When you feel ready, place the pen down and take a few more deep breaths. Notice how your body feels now—whether there is a sense of calm, self-compassion, or perhaps a new understanding of your inner dialogue. Allow yourself to stay with this feeling for a few more moments, enjoying the sensation of rewriting your inner narrative. When you are ready, gently open your eyes, carrying this sense of self-kindness with you into your day.

How To Do It:

Stand in front of a mirror and look directly into your own eyes. Start by acknowledging any self-critical thoughts you may have, and then consciously shift your focus to positive affirmations. Say out loud statements like, 'I am worthy of love,' 'I am doing my best,' or 'I am proud of my efforts.' Repeat these affirmations, watching your reflection as you speak.

Why It Works:

This exercise directly addresses self-criticism by replacing negative thoughts with positive affirmations. The act of speaking these words while looking at yourself reinforces the message on a deeper level.

Guided Practice:

Position yourself comfortably in front of a mirror. Close your eyes for a moment, feeling the ground beneath you or the chair supporting you. Notice the sense of being in your own space, taking a few slow breaths to connect with the here and now. When you’re ready, gently open your eyes, keeping your awareness on the present.

Look into your eyes, noticing their color, shape, and the expression on your face. Allow yourself to truly see your reflection, perhaps feeling a sense of curiosity or discomfort, or maybe a gentle acceptance. As you breathe, begin to speak affirmations softly to yourself, using phrases that resonate with you, such as "I am worthy," "I am enough," or “I am whole."

as you continue to look into the mirror, notice any emotions that arise. Perhaps you feel a sense of warmth or tenderness, or maybe a resistance or hesitation. Allow these emotions to be present without judgment, simply observing them as part of your experience. You might begin to notice any beliefs or patterns that surface, perhaps related to self-worth or acceptance. Allow yourself to explore these gently, acknowledging them without needing to change them.

Feel the sensation of your breath as you speak each affirmation, noticing how the words resonate in your body. Perhaps you feel a softening in your chest, a lightness in your shoulders, or maybe a tension in your jaw. As you become more immersed in the practice, allow any images or memories to arise naturally, perhaps related to moments of self-doubt or self-love. Notice how these images interact with your affirmations, perhaps offering new insights or reflections.

When you feel ready, take a final look into your eyes and offer yourself a gentle smile or nod. Notice if there’s a sense of connection or disconnection, perhaps feeling a deepened sense of self-acceptance or a desire to explore more. Allow yourself to stay with whatever arises, knowing that this is a practice that can evolve over time. When you feel complete, gently step away from the mirror, taking a moment to breathe deeply and reflect on your experience, carrying any newfound self-compassion with you into your day.

How To Do It:

Find a quiet space and use a singing bowl, tuning fork, or even a simple bell. As you create sound, focus on sending compassionate energy to the person you’ve been critical of. Visualize the sound waves carrying positive, healing energy towards them, dissolving any critical thoughts. Imagine the sound cleansing your mind of judgment and filling it with understanding.

Why It Works:

Sound healing uses vibrations to shift energy and can help to release negative emotions, including critical thoughts. This exercise combines the calming effects of sound with intentional compassion.

Guided Practice:

Sit comfortably and take a few deep breaths, feeling the air move in and out of your lungs. Notice the sensations in your body, perhaps feeling a sense of stillness or restlessness. Let your breath guide you.

Play a sound healing track or use a singing bowl, tuning fork, or any other sound instrument to create a soothing sound. Let the sound wash over you, noticing how it vibrates through your body. Feel the sound as it moves through your chest, your throat, and your heart — perhaps a gentle vibration, a deep resonance, or even a subtle hum.

As you listen to the sound, imagine it filling your heart with compassion. Visualize the sound waves as ripples of loving energy, expanding outward from your heart and touching every part of your body. Stay with these sensations, allowing the sound to guide your experience. Notice any emotions that arise — perhaps a sense of peace, a feeling of love, or even a touch of sadness or grief. Allow these emotions to be present, knowing they are part of the healing process.

Visualize each sound wave as a wave of compassion, moving through you and out into the world. See if any images, symbols, or memories arise — perhaps an image of an open heart, a belief about kindness, or a memory of a compassionate act. Allow these images to deepen your connection to the sound, letting them enhance your sense of compassion. Notice how this sound healing practice affects you — perhaps bringing a sense of calm, a feeling of connection, or even a recognition of your own capacity for compassion.

When you feel ready, gently let the sound fade away and take a few deep breaths, feeling the vibrations still lingering in your body. Notice how your body feels now — perhaps more open, more loving, or simply more attuned to the vibrations of compassion. Gently open your eyes, carrying this sense of sound healing and compassion with you into your day, feeling more connected to yourself and others.