Try for freeTry for free
VideoLearning Self-Compassion

Learning Self-Compassion

If we can be kinder to ourselves, we can accept ourselves as we are. And if we can accept ourselves, we can love ourselves as we are. Join Dora in this exercise around self-compassion.

Try 14 days free

Better mental health starts with Headspace. Unrivaled expertise to make life feel a little easier, using guided meditations, mindfulness tips, focus tools, sleep support, and dedicated programs.

Try 14 days free
Better mental health starts with Headspace

Hi, everyone. It's Dora. And today I'll be guiding us through a self-compassion practice. So at times when life gets challenging or we're facing a lot of difficulties, we may think that we need a higher self-esteem or more self-confidence. And what life is requiring of us in those moments is actually more compassion and more patience with ourselves. So in the exercise today, I'll be guiding you through the loving kindness practice. And in this meditation, we'll be offering ourselves warm wishes and words of love and affirmation as a way to connect to ourselves in a kinder, more friendlier way. So when you're ready and in your own time, just take a moment to get comfortable. So maybe sitting upright or lying down, whatever feels right for you and your body. And then when you're ready, if you'd like, just gently closing the eyes. Feeling the weight of the body pressing down into the chair or floor beneath you. Maybe taking a moment here to notice any sounds around you in your space. And allowing them to come and go. Now shifting the focus to the body. Softening the eyebrows, unclenching the jaw, and relaxing the shoulders. Gently noticing where you may be holding onto any other tension or tightness in the body. Now guiding the focus to the breath. And taking three deep breaths here, breathing in through the nose, filling the lungs and expanding the belly, and then exhaling out slowly through the mouth. Again, breathing in through the nose and breathing out through the mouth. One last time, breathing in and breathing out. Just returning the breath back to its natural rhythm. Continuing to focus on each inhale and each exhale. Feeling that rising and falling sensation in the body. Or if that becomes too much, maybe just noticing that gentle pressure of the body making contact with the chair or floor beneath you. Allowing any thoughts to come and go. Just connecting to the present moment. So if you'd like, for this loving kindness practice, you can place your hand over your hearts. Maybe placing the other hand over your stomach or resting it over your hand. Holding yourself here with a sense of compassion and kindness. Maybe inviting a slight smile to the face. Noticing what that smile feels like in the body and mind. And when you're ready, repeating after me out loud or just silently to yourself. May I learn to trust myself as I am. May I learn to accept myself as I am. And may I learn to believe in myself as I am. Breathing that in and letting it go. Again, repeating after me. May I learn to trust myself as I am. May I learn to accept myself as I am. May I learn to believe in myself as I am. And again, breathing in that sense of compassion towards yourself and breathing it out to all others. Breathing in a sense of patience towards ourselves. Breathing...


Duration11 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

    More about Andy
  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

    More about Eve
  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

    More about Dora
  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

    More about Kessonga
  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

    More about Rosie
Your lifelong guide to better mental health

Your lifelong guide to better mental health

Stress, sleep, and all the challenging emotions — care for your mind with the everyday mental health app that's shown to make a difference.

Try 14 days free
Look After Your Mind

Look after your mind

Proven guided meditations and programs to help you stress less, sleep more soundly, and better navigate life’s challenges

Science Backed


Studies show that using Headspace for 30 days can reduce stress, increase resilience, and improve overall well-being

Explore Content

Explore 1000+ 
expert-led exercises

Access our library of meditations, breathing exercises, and guidance videos for stress, sleep, focus, everyday anxiety , parenting, and more.

Member reviews

Hear from some of our members

Your app brings so much peace and tolerance to our home.




Changing my thoughts has allowed me to change my life.




The stress and loneliness courses … taught me how to comfort myself.




Headspace provides me with … a connection to myself, and a disconnection from negative thoughts, feelings, and sensations.




More to explore

Beginning Meditation


Reframe Stress and Relax


New and Popular


Becoming a Mindful Parent

    • Terms & conditions
    • Privacy policy
    • Consumer Health Data
    • Your privacy choices
      Privacy Choices Icon
    • CA Privacy Notice
  • © 2024 Headspace Inc.
  • Terms & conditions
  • Privacy policy
  • Consumer Health Data
  • Your privacy choices
    Privacy Choices Icon
  • CA Privacy Notice