Top Resources for Practicing Self-Compassion

If you’re someone who wants to improve themselves but often find yourself beating yourself up for not meeting your own expectations, then self-compassion can be a useful tool for you. Self-compassion is a practice of treating oneself with kindness, understanding, and care – much like you would treat a friend or a loved one. This concept has gained a lot of attention and research in the field of psychology, and there are several resources available for you to learn and practice self-compassion. This article aims to provide you with a comprehensive list of resources for practicing self-compassion, including books, apps, podcasts, and online courses.

Books

1. Self-Compassion: The Proven Power of Being Kind to Yourself by Kristin Neff
   Dr. Kristin Neff is a pioneering researcher in the field of self-compassion and this book is based on her extensive research on the topic. In this book, she lays out various practices and exercises to cultivate self-compassion and shows how it can transform our lives.

   Key Takeaways:

   • What is self-compassion and why it’s important
   • Different practices to cultivate self-compassion
   • How self-compassion can help us cope with difficult emotions
2. Radical Compassion: Learning to Love Yourself and Your World with the Practice of RAIN by Tara Brach
   Tara Brach is a well-known Buddhist teacher and this book is based on her mindfulness-based practice called RAIN – an acronym for Recognize, Allow, Investigate, and Nurture. This practice combines mindfulness and self-compassion and can be used to work with difficult emotions and life situations.

   Key Takeaways:

   • The RAIN practice and how to implement it
   • Stories and examples of how people have used RAIN to transform their lives
   • How to apply the principles of RAIN to different life situations
3. The Gifts of Imperfection: Let Go of Who You Think You’re Supposed to Be and Embrace Who You Are by Brené Brown
   Brené Brown is a well-known researcher and speaker on topics such as shame, vulnerability, and courage. This book is not specifically about self-compassion, but it talks about the importance of accepting our imperfections and embracing our true selves – which is a crucial aspect of self-compassion.

   Key Takeaways:

   • The importance of embracing our imperfections
   • Practices to cultivate courage and vulnerability
   • How to let go of societal expectations and be true to ourselves

Apps

1. Insight Timer
   Insight Timer is a popular meditation app that offers a wide variety of guided meditations on different topics, including self-compassion. The app has a section dedicated to self-compassion where you can find meditations with different lengths and styles.

   Key Features:

   • A wide variety of self-compassion meditations
   • Option to customize meditation length and style
   • Option to track your meditation progress
2. Headspace
   Headspace is another popular meditation app that has a section dedicated to self-compassion. The app offers both guided and unguided meditations, and also has a feature called “SOS” for when you’re experiencing difficult emotions.

   Key Features:

   • Self-compassion meditations for different situations (e.g. stress, anxiety, sleep)
   • SOS feature for when you’re feeling overwhelmed
   • Option to track your meditation progress
3. Calm
   Calm is a popular meditation and sleep app that has a section dedicated to self-compassion. The app offers both guided and unguided meditations, and also has a variety of relaxation exercises and sleep stories.

   Key Features:

   • Self-compassion meditations for different situations (e.g. self-criticism, self-acceptance)
   • Relaxation exercises and sleep stories
   • Option to track your meditation and sleep progress

Podcasts

1. Self-Compassion with Dr. Kristin Neff
   Dr. Kristin Neff also has a podcast where she talks about different aspects of self-compassion and interviews other experts on the topic. The podcast covers a wide range of topics related to self-compassion, such as mindfulness, self-care, and resilience.

   Key Episodes:

   • The Core Components of Self-Compassion
   • Self-Compassion and Parenting
   • Compassionate Goal Setting
2. Tara Brach
   Tara Brach also has a podcast where she talks about mindfulness and self-compassion. Her podcast covers a wide range of topics related to mindfulness and spirituality, and also includes guided meditations.

   Key Episodes:

   • The RAIN of Self-Compassion
   • Healing Shame
   • The Sacred Pause
3. The Self-Compassion Project by Dr. Kristin Neff & Dr. Chris Germer
   The Self-Compassion Project is a podcast co-hosted by Dr. Kristin Neff and Dr. Chris Germer, where they talk about different aspects of self-compassion and how to apply it in our daily lives. The podcast covers a wide range of topics related to self-compassion, such as self-criticism, loneliness, and trauma.

   Key Episodes:

   • What is Self-Compassion?
   • Self-Compassion and Trauma
   • Self-Compassion in Action

Online Courses

1. Self-Compassion by Dr. Kristin Neff & Dr. Chris Germer
   Dr. Kristin Neff and Dr. Chris Germer have developed an online course on self-compassion that includes video lectures, guided meditations, and self-reflection exercises. The course covers topics such as understanding self-compassion, practicing self-compassion in daily life, and working with difficult emotions.

   Key Features:

   • Video lectures on self-compassion by Dr. Kristin Neff and Dr. Chris Germer
   • Guided meditations and self-reflection exercises
   • Option to connect with other course participants through a private online community
2. Mindful Self-Compassion by Dr. Kristin Neff & Dr. Chris Germer
   Mindful Self-Compassion is an 8-week online course developed by Dr. Kristin Neff and Dr. Chris Germer that includes video lectures, guided meditations, and group discussions. The course is based on their book “The Mindful Self-Compassion Workbook” and covers topics such as self-compassion and mindfulness practices, working with difficult emotions, and developing resilience.

   Key Features:

   • 8-week course with video lectures, guided meditations, and group discussions
   • Option to connect with other course participants through a private online community
   • Access to a workbook and exercises to deepen your practice
3. Compassion Cultivation Training by Center for Compassion and Altruism Research and Education (CCARE)
   Compassion Cultivation Training is an online course developed by the Center for Compassion and Altruism Research and Education (CCARE) at Stanford University. The course is based on research from the field of psychology, neuroscience, and contemplative practice, and aims to cultivate empathy, compassion, and kindness. The course includes guided meditations, discussions, and self-reflection exercises.

   Key Features:

   • 8-week course with guided meditations and self-reflection exercises
   • Option to connect with other course participants through an online forum
   • Accredited course with a certificate of completion

Self-compassion is a powerful practice that can transform our lives and help us navigate through difficult emotions and life situations. There are several resources available for you to learn and practice self-compassion, including books, apps, podcasts, and online courses. Whether you’re a beginner or an experienced practitioner, these resources can support you in cultivating self-compassion and living a more fulfilling life.