5 exercises for a mindful approach to yourself

Mindful self-compassion is an approach that involves treating oneself with kindness and compassion, especially in difficult times. By developing self-compassion, people can experience more inner peace, resilience and well-being.

The concept of Mindful Self-Compassion was developed by Kristin Neff, a psychology professor and pioneer in the field of self-compassion research, and Christopher Germer, a clinical psychologist and expert in mindfulness.

The Mindful Compassion Programme

Here we show you how you can integrate this self-care attitude into your everyday life using five selected exercises. The exercises come from the Mindful Self-Compassion programme and have been adapted by Rita Girzone, a counsellor at Elternnotruf in Zurich.

1. foot sole focus

• This exercise can help you to focus your attention directly on bodily sensations and to ground yourself. This is particularly helpful in moments of emotional stress.
• While sitting, standing or walking, pay attention to the soles of your feet and the contact between the soles of your feet and the floor. Notice how you are carried by the floor.
• You can move gently forwards and backwards and from right to left and feel how the sensations in the soles of your feet change.

Focusing on the soles of your feet often helps you to calm down so that you can face current challenges more calmly.

• If your mind wanders, simply turn your attention back to the soles of your feet.
• When you are ready, start walking slowly. As you walk, register the changing sensations on the soles of your feet.
• Notice how your feet support your body and how the ground beneath your feet gives you support. You may feel grateful for the support they offer you.
• A conscious focus on the soles of your feet often helps you to calm down and become more present so that you can then face current challenges more calmly.

2. self-compassion break

• In a stressful situation, find a quiet place where you can pause for a moment. It may only be a few minutes.
• Feel the ground beneath your feet and its support.
• Gently close your eyes or leave them slightly open. Take a few deep breaths to centre yourself.

• Concentrate on the natural rhythm of your breath and feel how it flows in and out of your body.
• When you are ready, focus your attention on the feeling of stress or strain in your body or mind.
• Name what you are feeling, for example: «This is stress» or «I feel overwhelmed».

Allow yourself to comfort yourself.

• Recognise that you are not alone in this, but that such feelings are part of being human. For example, you can say to yourself: «You are not alone. Other parents experience moments like this too.»
• Now place your hand on your heart and feel the warmth and gentle pressure of the hand. Or choose another touch that is right for you and calms you down.
• See what kind message is good for you in this moment and say it to yourself, for example: «You can do it» or «You don't have to be perfect» or «May I be kind to myself in this moment. May I give myself compassion and accept myself as I am». Allow yourself to comfort yourself as you continue to breathe calmly and consciously.

3. mindfulness in everyday life

• We can integrate mindfulness into our everyday lives at any time. While we brush our teeth, walk from the car park to the office or nursery, eat our breakfast or watch our child sleep.
• Choose one of these daily activities. Perhaps you prefer an activity that you always do early in the morning, before you are occupied by the daily tasks of life. Or during the day, when you are alone for short moments.

• Concentrate on a sensory perception, for example the taste of the tea or coffee or the sensations when the water touches your body in the shower. Or the sight of your sleeping child.
• Immerse yourself completely in this experience and enjoy it. If your thoughts wander, gently bring your attention back to the sensations.
• Stay with the activity with kind and loving mindfulness until it is completed.

4th sensory pleasure walk

• This exercise can be done as a separate activity. However, it can also be integrated into the walk to the office or a walk with the children.
• The aim is to perceive several pleasant things one after the other and slowly. Use as many senses as possible: sight, smell, hearing, touch, maybe even taste.

If you discover something pleasant or enjoyable, go for it.

• How many happy, beautiful or inspiring things can you discover when you go for a walk? Enjoy the fresh air, the warming sun, a beautiful leaf, the shape of a stone, a smiling face, the song of a bird, the feel of the earth beneath your feet.
• If you discover something pleasant or enjoyable, allow yourself to become fully involved. Enjoy it to the full. Listen to the birdsong, look at a fresh blossom, feel a delicate leaf or the texture of a branch if you like.
• Take your time and enjoy it!

5. self-compassion journal

• Keeping a self-compassion journal can help you to take time for your thoughts and feelings and write them down.
• Regularly record your thoughts and feelings in a diary or journal.
• Write down what is causing you stress and how it is affecting your body and mind. Be honest and open about your emotions.

• Use the journal to give yourself compassion and support. Address kind and supportive words to yourself as you would to a friend or loved one.
• Think of the diary as a safe space to express your emotions and allow yourself to be authentic. Allow yourself to write about your feelings without judgement and explore what you encounter inside.