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  • Writer's pictureDarbey Layn

Journal Prompts for Self Compassion

Sometimes, the idea of acting in a self-compassionate way towards ourselves feels like the last thing we can do. We get that. When it comes to kindness or a gentle approach towards turning inwards, sometimes baby steps are key. When one is able to practice self-compassion, research has shown a reduction in stress, anxiety, and depression symptoms over time.


Here are some gentle ways of exploring this concept through writing.



a journal for writing with a pen outdoors

Recognizing Common Humanity:

Reflect on a challenging situation you're currently facing.

Write about the shared human experience in this difficulty.

Consider how others might feel in similar situations.


Self-Kindness vs. Self-Judgment:

Describe a recent moment of self-criticism.

Counteract this by writing a compassionate response to yourself.

Explore how self-kindness could impact your emotional state.


Mindfulness of Emotions:

List the emotions you're currently experiencing.

Observe these feelings without judgment.

Write down ways you can provide comfort to yourself in this moment.


Loving-Kindness Meditation for Yourself:

Close your eyes and take a few deep breaths.

Imagine sending wishes of love and kindness to yourself.

Describe the sensations and emotions that arise during this visualization.


Embracing Imperfections:

Identify a perceived flaw or imperfection in yourself.

Explore how this trait connects you to the broader human experience.

Consider reframing this flaw as a source of uniqueness and strength.


Cultivating a Compassionate Inner Voice:

Reflect on the tone of your inner dialogue.

Write down three affirming and compassionate statements to say to yourself in times of difficulty.


The Power of Touch:

Consider a physical gesture that brings you comfort (e.g., a hand on the heart).

Describe how this simple act of touch can elicit feelings of warmth and self-soothing.


Self-Compassion in Action:

Recall a recent mistake or failure.

Write about how you can respond with self-compassion rather than self-criticism.

Explore the potential impact on your emotional well-being.


Gratitude for Self:

List three qualities about yourself for which you are grateful.

Reflect on how these qualities contribute positively to your life and the lives of those around you.


Planning a Self-Compassion Break:

Develop a brief self-compassion script for challenging moments.

Write down specific phrases or actions you can use to comfort yourself in times of distress.


Remember, the key is to approach these prompts with a spirit of openness and non-judgment, allowing self-compassion to unfold naturally through the process.


If you are curious about learning more about self-compassion and how this might benefit your day to day or experience, get in touch for a free consultation today.

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