A Simple Self-Compassion Exercise Anyone Can Do (Inspired by Kristin Neff)

The Self-Compassion Break is a short, three-step practice created by Dr. Kristin Neff that helps you respond to difficult moments with mindfulness, a sense of connection with shared humanity, and kindness toward yourself.

Quick Summary

• learn a beginner-friendly self-compassion exercise

• Based on the research of Dr. Kristin Neff, pioneer of self-compassion

• Uses mindfulness, common humanity, and self-kindness

• Great for stress, anxiety, overwhelm, and emotional regulation

• Takes 3–5 minutes

  
  

What Is Self-Compassion?

Self-compassion simply means treating yourself with the same care you’d offer someone you love. Dr. Kristin Neff’s research breaks it into three parts:

1. Mindfulness – Noticing what you feel without exaggerating or ignoring it

2. Common humanity – Remembering that everyone struggles

3. Self-kindness – Responding with warmth instead of judgment

This mindset softens self-criticism, supports emotional healing, and strengthens resilience — all things we deeply value at Mind Body Being.

What Is the Self-Compassion Break?

The Self-Compassion Break is a short exercise created by Dr. Kristin Neff to help you pause during a stressful moment and offer yourself understanding and kindness. It’s one of the most accessible ways to practice self-compassion in real time.

This makes it perfect for overwhelming days, big emotions, or those moments when your inner critic starts yelling.

How to Practice the Self-Compassion Break

Step 1: Pause & Acknowledge What’s Happening (Mindfulness)

Take a breath. Name the feeling honestly and gently.Try saying:

• “This is really hard.”

• “I’m feeling overwhelmed right now.”

• “Wow… this hurts.”

You’re not trying to fix anything — just noticing.

Step 2: Remember You’re Not Alone (Common Humanity)

Struggle is part of being human. Reminding yourself of this softens isolation.Say something like:

• “I’m not the only one who feels this way.”

• “Everyone struggles sometimes.”

• “This is part of being human.”

This step is grounding and reconnecting.

Step 3: Offer Yourself Kindness (Self-Kindness)

Place a hand on your heart or anywhere comforting.Then choose a phrase that helps you feel supported:

• “May I be kind to myself right now.”

• “I deserve care in this moment.”

• “May I give myself what I need.”

If you’re unsure what to say, imagine speaking to your best friend in this situation — then offer those words to yourself.

Why This Exercise Works

Research shows self-compassion:

• Calms the nervous system by activating the brain’s soothing pathways

• Reduces stress and anxiety

• Builds emotional resilience

• Improves motivation (without the shame spiral)

• Strengthens feelings of connection to yourself and others

The best part? This practice is simple enough to use anywhere — in your car, between sessions, during a difficult conversation, or when you feel that tightness in your chest or gut.

Tips for Making Self-Compassion a Daily Habit

• Use it first with small stressors

• Keep your phrases simple

• Try placing a hand over your heart — physical touch boosts the effect

• Journal your favorite self-compassion phrases

• Pair it with breathwork or grounding

• Practice consistently, not perfectly

Self-compassion is a muscle. The more you use it, the easier it becomes to access in tough moments.

How This Supports Your Mind, Body, and allows you to just... Be

At Mind Body Being, we work from the truth that healing happens on every level — mental, physical, emotional, and relational.

Self-compassion is one of the most holistic tools we have:

• The mind names what’s true

• The body settles

• The being feels seen and cared for

This practice brings you back home to yourself!

Self-Compassion FAQs

Q: What is Kristin Neff’s Self-Compassion Break?

A: It’s a short, three-step mindfulness practice that uses awareness, common humanity, and self-kindness to soothe emotional pain.

Q: How long does the Self-Compassion Break take?

A: Usually 3–5 minutes, but even 30 seconds helps.

Q: Can self-compassion help anxiety?

A: Yes — research shows it activates the body’s calming system and reduces threat responses.

Q: What do I say during a self-compassion exercise?

A: Simple phrases like “This is hard,” “I’m not alone,” and “May I be kind to myself.”

Q: Can beginners practice self-compassion?

A: Absolutely. This exercise is designed for anyone, even if it feels awkward at first.

Gentle Invitation

If you try this practice, be patient with yourself. Many of us were taught to be self-critical, not self-kind — but that can change. Bit by bit, this exercise helps soften your inner world and grow your capacity for compassion, clarity, and connection.

When you offer yourself warmth, everything else becomes just a little more possible.

Want support in learning to be kinder to yourself, overcoming self-doubt, shame, or spiraling thoughts? 👉 Book a Free 15-Minute Consultation Let’s talk about how therapy can help you feel more like you—in social situations and beyond.