Compassion and self-compassion · worksheet 129
Like an actor stepping into a role, imagine for a few minutes that you are the wisest, strongest and warmest version of yourself. You don’t have to feel like that: imagining it is enough.
Before you start
- What it is for: To gradually build an inner voice that supports you, like a muscle you train.
- 10 minutes the first time, then 5 a day.
- You don’t have to feel like that: imagining it is enough, like an actor in a role.
- If it is hard, first imagine another kind person looking at you.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
The image doesn’t have to be clear. What matters is the tone: wise, firm and warm.
If you find it hard
If you can’t imagine yourself like that, first imagine another kind person, real or invented, looking at you. If being kind to yourself makes you uncomfortable or sad, that is common at first: start with a single sentence and talk about it with your psychologist.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Develop, through imagery, a “compassionate self” with wisdom, strength and warmth, which the person can turn to in difficulty (a core exercise in compassion-focused therapy).
Self-criticism, shame, anxiety, lack of an inner figure that provides safety. Duration: 10-15 min of practice, then 5 min a day.
References
Gilbert, P. (2014). The origins and nature of compassion focused therapy. British Journal of Clinical Psychology, 53(1), 6-41.
Gilbert, P. (2009). Introducing compassion-focused therapy. Advances in Psychiatric Treatment, 15(3), 199-208.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
