Techniques For Mindful Self-Compassion Meditation And its Benefits

Mindful Self-Compassion (MSC) is the combination of mindfulness techniques and the emotional practice of self-compassion. While the two appear to be closely associated, there is a differentiation to be noted. To truly comprehend how the two interact, it is necessary to define each idea. Self-compassion may appear to be an unachievable goal. Many individuals believe it is something we acquire, such as by meeting self-improvement goals or achieving other milestones.

Mindfulness and Self-compassion

If you want to improve your self-compassion, practising mindfulness can be a great place to start. While the two are separate techniques in their own right, combining them can produce fantastic personal outcomes. More general mindfulness practice focuses on the experience component – thoughts, feelings, and physical sensations as how to influence or develop your thinking in response to the experience.

Meditation for Self-Compassion.

In the specific practice of mindfulness for self-compassion, the emphasis is primarily on the individual as the experience. Again, in the context of self-compassion, mindfulness shifts from bodily sensations to inwardly focused thoughts about the experience, shifting negative notions of ‘this is my fault’ to more neutral or positive thinking. When upsetting conditions arise, self-compassion focuses on the individual and helps to soothe them.

Mindfulness allows individuals to modify their experiences and divert or transform unpleasant ideas. However, we do not need to meet any qualifications to be compassionate. We can always choose to be kind to ourselves. All we need to do is practise self-compassion. It comes naturally to all of us.

Self-compassion meditation techniques:

Compassionately skillful.

We may have heard of or performed the meditation technique of breathing in good stuff and breathing out unpleasant stuff. This strategy flips it, putting the happiness of others ahead of our own. As we breathe in, we visualise the troubles of others – whether they are relatives, acquaintances, or strangers on the news. Then, when we exhale, we picture trading them for everything positive in our lives. Sharing these moments with others helps increase our joy, empathy, and kindness towards ourselves and others.


If we are sidetracked by negative self-talk (when meditating or doing anything else), this technique allows us to call it out. We pause to acknowledge. This simple gesture provides us with a sense of accomplishment and makes it easier to let go of the distraction and return to our current task. When we become distracted again, continue the practice of pausing, noting, and letting go.

Body scan

A body scan. Meditation is one of the meditation techniques—it is what it sounds like. Imagine a photocopier slowly passing over us, from head to toe, detecting any bodily feelings. While scanning down, we observe whether portions feel relaxed or stiff, comfortable or uncomfortable, light or heavy. And we strive to recognize our emotions without criticising ourselves or attempting to change them.

Benefits of Self-Compassion Meditation

Reduce your anxiety.

According to research, increased self-compassion is related to lower anxiety and depression symptoms. When we give ourselves the room to analyse and deal with difficult situations, as we do during meditation, we can avoid becoming caught up in the anxiety that surrounds us in the first place.

Improve relationships.

Being more compassionate towards oneself has an impact on our interactions with others, including strangers. It helps us better understand what others are going through. Maybe we don’t honk in traffic because we know everyone else is probably just as frustrated waiting in their cars. We don’t snap at our partner if we know they’ve had a difficult day and are already feeling down. Instead, we can choose to send loving love their way. According to research, just three weeks of 10-minute meditation can increase friendly, helpful behaviour.

Reduce workplace stress.

Learning to sit with the mind can help us cope with working stress. According to one study, practising mindfulness for six weeks reduced participants’ feelings of “self-coldness” as their perceived stress and burnout symptoms. With our increased awareness, we can more readily zoom out and identify when we’re working harder than necessary to achieve a better work-life balance.

Appreciate our bodies.

Meditation, which helps us manage judgmental thoughts, can help us reframe our body image and befriend our bodies. In one study, participants who practised self-compassion meditation reported considerably lower levels of body dissatisfaction, which they maintained three months later.

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