Self-Compassion
1-2 minutes
A little kindness towards yourself.
The Hand-on-Heart Exercise is a simple self-compassion practice that encourages you to pause, acknowledge your feelings and respond to yourself with understanding.
When can you try this?
- When you are being overly critical of yourself.
- When you feel upset or disappointed.
- When you are experiencing stress.
- When you need a moment of emotional comfort.
How to practise
Step 1. Find a comfortable position
Sit somewhere comfortable and allow yourself a moment to pause.
Step 2. Place your hand over your heart
Gently rest one or both hands over your chest. Notice the warmth and gentle pressure.
Step 3. Notice your feelings
Acknowledge what you are experiencing without judging or trying to change it.
Step 4. Offer yourself kind words
Try saying:
- It's okay to feel this way.
- I can be gentle with myself.
- I can take things one step at a time.
Step 5. Return gently
When ready, lower your hands and bring your attention back to your surroundings.
A gentle reminder
You don't have to feel better immediately. The purpose is to offer yourself kindness, even during difficult moments. If placing your hand on your chest feels uncomfortable, rest your hands in your lap instead.
Pause and reflect: What is one kind thing you would like to remind yourself of today?
Note : These exercises are intended for general self-reflection and emotional well-being. Everyone's experience is different, and these techniques are not a substitute for individualised psychological support.