Your 2025 Self-Compassi Practice
Self-compassion is the practice of treating yourself with the same kindness and understanding as you would a close friend. In today’s fast-paced world, it’s easy to fall into self-criticism, but learning to be gentle with yourself can significantly improve your mental wellbeing, resilience, and overall happiness.
This interactive worksheet is designed to help you reflect on and apply self-compassion in your daily life. Take your time and be honest with your responses—this is a judgment-free space to explore your thoughts and feelings.
Self-Kindness vs. Self-Criticism
1. Identify Your Inner Critic
Embracing Common Humanity
1. Recognising Shared Experiences
Think of a recent challenge or mistake you faced. Reflect on how this experience is part of being human and write a short affirmation to remind yourself that you are not alone:
Challenge / Mistake:
Affirmation: “I am not alone in facing challenges. This is part of being human.”
2. Acknowledging Strength in Vulnerability
Write one way you can connect with others when facing difficulties (e.g., sharing your feelings, seeking advice):
Mindfulness Practice
1 Observing Without Judgment
Spend 3 minutes in mindfulness Close your eyes, take deep breaths, and notice y thoughts and feelings without trying to change them Then, answer the following:
What emotions did I notice?
What physical sensations did I feel?
2. Creating a Mindful Moment
Write down one action you can take today to bring mindfulness into your routine (e.g., taking a mindful walk, focusing on your breath before a meeting):
Self-Compassion Rituals
1 Develop a Self-Compassion Mantra
Create a short mantra you can say to yourself durin doing my best, and that is enough ” My Mantra:
2. Plan a Self-Care Activity
Choose one activity to nurture yourself this week (e.g., taking a relaxing bath, spending time on a hobby, or reading a book): Reflection
1. Gratitude for Yourself
List three things you appreciate about yourself today:
2. Set a Self-Compassion Goal
Write one goal to practice self-compassion this week (e g , “I will pause and take deep breaths when I feel overwhelmed ”): My Goal:
