I recently read an article in Yoga Journal called “Nuture the new you” by Kelly McGonial, PhD. Dr. McGonial is a health psychologist, professor, & yoga teacher (talk about a bosslady! own it!). It highlighted the importance of self compassion, here is a self-compassion meditation that she provided which I really enjoy! She states that in the Yoga Sutra, Pantanjali emphasizes that “Self-transformation doesn’t happen overnight, but you CAN overcome negative patterns one step at a time. If you are gentle with yourself & accept your setbacks with compassion, you can change your life for the better.”

cultivate self-compassion

  1. LOVE: Love yourself enough to acknowledge that you deserve health & happiness, & that you’re worth the effort it takes to make a positive change. Remind yourself how the specific change you are making supports your well-being.
  2. COMPASSION: Without self-judgment, recognize how the habit you are trying to change creates suffering & stress (including the habit of being hard on yourself). Then acknowledge your desire to be free from this suffering.
  3. JOY: Give yourself credit for, & celebrate, any positive actions you have taken to support yourself in this change. Also have gratitude for any support you have received from you family & friends.
  4. EQUANIMITY: If you are feeling bad about a recent setback, remind yourself that mistakes are only human ad they are an important part of the path of change. Instead of berating yourself, focus on your larger goal to be happy, healthy, & free from suffering.

Check out the blog post that lists some of my favorite quotes regarding self compassion & deepen your self-compassion practice by using them as affirmations throughout your day!