We all know that affirmations, in general, are used as an effective psychological tool, and almost everyone is familiar with it. Usually, they are short mantras or quotes-like sentences by repeating which we can reprogram ourselves for a desirable change. Self compassion affirmations are no different. Only they are designed to develop empathy and kindness towards oneself.
SELF COMPASSION AFFIRMATIONS…
Really, they are like a little pat on the back from yourself. We all need that extra boost of confidence every now and then, which is why having a few compassion quotes or mantras to recite goes a long way.
Also by making self compassion affirmations a part of your daily practice you little by little start to change your perspective of the world, and your mentality will shift toward more self-love and self-acceptance.
Before we proceed straight to self compassion examples, let’s wrap our heads around the term itself.
WHAT IS SELF COMPASSION
In our highly competitive world that admires perfectionism and supports bigotry to excellence, self-compassion might be the only answer to our inner mental and emotional turmoil.
For many people, self-compassion still sounds like a weakness that we can’t afford to have if we like to succeed. Little do they know that it is quite the opposite: understanding your own feelings and having a friendly attitude towards yourself (and this is what is meant by self-compassion) is actually what makes you the strongest.
Ditching the old way of thinking and adapting the mentality of being kind to yourself is the most fulfilling (and easiest!) way to reach any goal that you set.
The self compassion definition includes also:
- understanding your own emotions,
- accepting your own needs, and
- respecting your personal limitations.
It is about having an attitude of nonjudgmental acceptance toward your own flaws, shortcomings and mistakes. “Embracing the imperfection you are”, how about that for a new mindset?
Let’s take a look at what constitutes self-compassion.
WHAT ARE THE 3 PILLARS OF MINDFUL SELF-COMPASSION?
1. Mindfulness: recognizing a moment of suffering
That includes being aware of your feelings and emotions, especially negative ones, verbalizing them and acknowledging their presence in your experience.
The originator of self-compassion scales Dr. Kristen Neff states that “Mindfulness is a non-judgmental, receptive mind state in which one observes thoughts and feelings as they are, without trying to suppress or deny them.”
2. Common humanity: understanding suffering as a part of life
Suffering is common to all humans. It is a part of life and everyone experiences difficulties, failures, and setbacks. No human being is ever immune to that.
We all are:
- mortal,
- aware of our own finiteness,
- vulnerable, and
- imperfect.
3. Self-kindness: treating yourself with compassion
Ask yourself: May I be kind to myself?
Treating yourself with kindness means being gentle with yourself in difficult moments instead of beating yourself up over them. It is understanding that mistakes are inevitable and that self-compassion is necessary for growth and success.
HOW TO PRACTICE SELF KINDNESS
Self-compassion is definitely not the easiest thing to practice. In fact, for many of us, it can feel like uncharted territory since we’ve been so used to talking to ourselves with criticism or judgment.
However, with a bit of effort and some courage, you can start to build your self-compassion muscles and become more kind and understanding towards yourself. Really, it doesn’t have to be a daunting task. So why not give it a try?
Here are a few ways to practice self compassion:
- You can become nicer to yourself thru self compassion affirmations (our topic)
- Also, you can allow yourself to feel emotions with self compassion meditation
- You can express your struggles and mark your challenges via journaling
- And you can change your mindset with self compassion exercises
Self-compassion also involves acknowledging and accepting areas of our lives that may not be perfect, instead of striving for perfection or putting ourselves down for falling short.
SELF-COMPASSION EXAMPLES
Read and ponder the next examples of self-compassion.
- Not beating yourself up after failing, making a mistake, or not achieving expected results.
Instead, finding ways to celebrate small accomplishments. This can be something as simple as telling yourself “That was a great effort” or “I’m so proud of how hard I worked.”
- Being patient with yourself when learning something new.
Instead of being overwhelmed and feeling uneasy, congratulate yourself that now you know a bit more than you did yesterday. “It takes time to learn something new”, “I am happy I am doing it”, “It will become easier later”.
- Being kind and understanding of yourself when you experience a difficult emotion.
Instead of judging or criticizing, acknowledge the feeling and give yourself permission to take some time for yourself. You can say something like “Ouch, this hurts” or “I feel anxious now”.
- When comparing yourself or your life with someone else.
Remind yourself that believing the grass to be greener elsewhere is an illusion. Think of how wonderful it is to be in YOUR body, how nice it is to experience life, and how imperfectly perfect you are. Note, that your life path is unique and be amazed by how every day unfolds behind your eyes. Thank the universe for your own journey.
- When trying to accept yourself for who you are.
Instead of being hard on yourself for not being “perfect” in every area of your life, learn to love and accept yourself just the way you are. Remind yourself that perfection is a false social construct. “I am unique”, “I am worthy”, “It is good to be me”.
The above 5 ways to show self compassion are only a few of the many ways to help you get in touch with yourself, but you got the idea.
It is a completely different mindset that at first may sound very strange and weird to you. (Sadly, we humans of the twenty-first century find self kindness counterintuitive). But believe me, it is only a matter of time and consistent application before it starts to make perfect sense and becomes natural.
SO, BACK TO AFFIRMATIONS
Self compassion affirmations
- helps us build a strong sense of self by recognizing our weaknesses and strengths and embracing all aspects of ourselves with kindness and understanding.
- It allows us to be in touch with our emotions without judgment or guilt.
- In essence, it is an act of radical acceptance.
- It involves treating yourself with the same gentleness and consideration you might give a dear friend or loved one.
- Self-compassion is where freedom lies.
CRAFTING SELF-COMPASSION AFFIRMATIONS YOURSELF
Certainly, crafting personalized affirmations is strongly recommended as it can resonate deeper within you and reflect your specific values. Why settle for generic affirmation quotes that don’t mirror your beliefs when you can create something meaningful?
Indeed, it is worth the effort and time to carve your own mantras that are uplifting, reassuring, and immensely gratifying specifically for YOU.
When crafting self compassion affirmations follow a few rules:
- make it simple
- make it short
- avoid negatives ( e.g.not, no)
- start with “May I”, “I am”, “I will”, “I can”, etc.
The key is to keep the tone light and inspiring while utilizing words that truly speak out to who you are as a person. Take your time with it – an affirmation that comes from within deserves delicate carving.
EXAMPLES OF A SELF-COMPASSION MANTRA
When you are going through a tough situation or an unpleasant moment:
Acknowledge your experience by saying
- This hurts
- Ouch
- This is stress
- I am scared
- I feel anxiety
- It is unpleasant
- I am in distress
- I am overwhelmed
- I feel alone
Remind yourself that suffering is a part of life with the next phrases
- Other people feel this way
- I am not alone
- We are all in this together
- We all struggle in our lives
- Everyone suffers
Give yourself kindness and support by saying
- May I be kind to myself
- May I forgive myself
- May I give myself the compassion that I need
- May I learn to accept myself as I am
- May I be patient
- May I love myself
- May I take good care of myself
- May I give myself some rest
MORE EXAMPLES OF SELF COMPASSION AFFIRMATIONS
Making change isn’t always the easiest thing to do. But if you are reading this article that means you are looking for alternative routes in your life. And although you might feel a bit indecisive at first and tempted to stick to old ways, believe me, this new journey is absolutely worth it.
In order to help, here are some premade and ready-to-use self compassion phrases examples for you. Feel free to borrow them and use them to your benefit. I hope it will help.
- I am worthy of kindness and respect.
- I will be gentle with myself when things don’t go as planned.
- It is okay to make mistakes; this does not define me.
- Life isn’t perfect, but it’s still beautiful.
- I am allowed to make mistakes without judgment
- It doesn’t have to be perfect
- It is not the end of the world
- Today I will forgive myself if I don’t cross off every item on my to-do list
- I am worthy of love and belonging
- I accept myself exactly the way I am right now
- I am enough
- I am grateful to be in this physical body
- What do I need right now?
- How do I feel at this moment?
- I take good care of myself
- I listen to myself
- I deserve some rest
- How can I make myself feel better at this moment?
- I am advocating for myself
- I can never get it wrong
- I can never get it done
- I did everything right
- I did today what I couldn’t do yesterday
- I am on my side
- I don’t have to prove anything to anyone
- I am sufficient
- I can be loved
- I am loved
- I am doing as best as I can
- All is well
- I am present
- I am concentrated only on myself and my progress
- Small progress is still progress
- There is nothing that I need to change
- There is nothing to be done
- I am accepting every moment just the way it is
- Today I will show myself some loving kindness
- I give up any struggle to achieve unachievable
- I give up, I give up, I give up
- And that shall pass
- Things are always working out for me
- All is well
- I am becoming a better friend to myself
- My opinion is the only one that matters
- I am not my mistakes
- I am not my feelings
- I am not my thoughts
- I am recognizing my weaknesses and my strength and I am accepting them
BACK TO YOU
Congratulations! Now you are all equipped!
Investing in developing self compassion through affirmations is the best thing you can do for both your mental and physical well-being.
Remember, even if you don’t believe it yourself, put it out there anyway and make it a habit – it will eventually sink back into your subconscious and start impacting what you think about yourself.
Trust the process of loving yourself first and releasing any negative internal dialogue – because hey, no one deserves it more than you! Bon voyage!
