💝 Self-Compassion Practice App

Step 1: Notice Your Inner Critic 🔊

Think of a recent mistake or difficulty you're facing. Notice how you typically talk to yourself about this situation. What words do you use? What tone?

Step 2: Imagine a Good Friend 🔊

Now imagine a close friend experiencing the exact same situation. What would you say to them? How would your tone be different?

Step 3: Offer Yourself Kindness 🔊

Can you speak to yourself the way you would speak to that friend? Try using the same caring, supportive words you would offer them.

Step 4: Practice Self-Compassionate Phrases 🔊

Try saying: "This is a moment of suffering. Suffering is part of life. May I be kind to myself in this moment."

Step 1: Find a Comfortable Position 🔊

Sit comfortably and take three deep breaths. Allow your body to relax and your mind to settle.

Step 2: Notice Your Thoughts 🔊

For the next few minutes, simply observe your thoughts as they arise. Don't try to change them, just notice them like clouds passing in the sky.

Step 3: Observe Without Judgment 🔊

When you notice self-critical thoughts, acknowledge them without fighting them. Say "I notice I'm having the thought that..." and let it pass.

Step 4: Return to the Present 🔊

Bring your attention back to your breath and the present moment. Notice that you are not your thoughts - you are the awareness observing them.

Step 1: Acknowledge Your Pain 🔊

Bring to mind a current struggle or challenge you're facing. Allow yourself to feel whatever emotions arise.

Step 2: Recognize the Universal Experience 🔊

Remember that millions of people have faced similar challenges. Your struggles are part of the human condition, not a personal failing.

Step 3: Send Loving-Kindness 🔊

Say to yourself: "May I be happy. May I be healthy. May I live with ease. May all beings who struggle like me be happy and free from suffering."

Step 4: Feel the Connection 🔊

Imagine all the people who have felt what you're feeling right now. You are part of this shared human experience of joy and sorrow.

🎧 Audio-Enhanced Instructions:

Guided Voice: Spoken breathing cues synchronized with the visual circle.
Background Sounds: Calming ambient audio to enhance relaxation.
Rhythm: Breathe in as the circle expands (4 seconds), then breathe out as it contracts (6 seconds).
Focus: With each exhale, send yourself love and compassion.

🎛️ Audio Options (During Practice):

Use these controls during your breathing practice:

Note: Guided voice can only be started with the exercise to maintain perfect timing

📝 Choose a Letter Template (Optional):

These templates can help you get started. You can customize them or write completely from scratch.

💭 Guided Writing Prompts:

💙 Compassionate Phrases to Include:

Reflection Questions:

• When did I show myself kindness today?
• What moments challenged my self-compassion?
• How can I be gentler with myself tomorrow?
• What am I grateful for about myself today?