Self-compassion is one of the most powerful tools for inner peace, but it's also one of the most challenging to cultivate, especially when our inner critic is loud. If you’ve ever felt weighed down by self-judgment or worry, this simple “Release and Reclaim” practice may help. It’s a tool I frequently use and share with clients, designed to create space for kindness toward ourselves and release what no longer serves us. Whether you’re preparing for a potentially stressful family gathering, reflecting on personal growth, or simply looking for a moment of peace, this practice offers a gentle path toward self-compassion.
Step 1: Find a Quiet Space
Start by finding a quiet, comfortable spot where you can be alone with your thoughts for a few moments. Take a few deep breaths, allowing your body and mind to relax. Breathe slowly and intentionally, letting any tension start to soften as you settle into the present.
Step 2: Identify a Self-Judgment
Next, bring to mind a specific self-critical thought or worry. It could be something about an upcoming family gathering, a lingering regret, or a challenge you’re facing. Notice where this self-judgment shows up in your body—is there a feeling of heaviness, tightness, or unease? Acknowledge this feeling without judgment, simply observing it with kindness. By tuning into the body’s response, you’re bringing compassion to the moment, honoring the fact that these thoughts are human and don’t define you.
Step 3: Write It Down, Then Let It Go
On a piece of paper, write down the thought or worry. This small action is a way of acknowledging it fully, bringing it out of the mind and into the open. Once it’s written down, say to yourself, “I release this thought and choose to reclaim peace.” Then, crumple up the paper and throw it away. This physical act of discarding the paper represents your willingness to let go, releasing self-judgment and allowing peace to take its place.
Step 4: Embrace Compassion
Finally, place your hand over your heart and take a few slow, deep breaths. Feel the warmth of your hand as you extend kindness to yourself. This simple gesture can be grounding and comforting, a way of showing yourself the same compassion you would offer to a friend. Repeat a gentle affirmation, such as “I am learning and growing with compassion” or “I am doing my best, and that’s enough.” Allow yourself to feel the kindness you’re giving to yourself in this moment.
The Power of Self-Compassion
Practicing self-compassion doesn’t mean ignoring our mistakes or difficulties; it means acknowledging them with kindness, freeing ourselves from unnecessary self-criticism, and creating space for growth. The “Release and Reclaim” practice can be repeated whenever you feel weighed down by self-judgment or stress, serving as a reminder to treat yourself with gentleness.
The next time you feel an inner criticism surfacing or worry creeping in, remember that you have the power to release it and reclaim peace. Practicing self-compassion is a journey, and each step you take brings you closer to a more peaceful, accepting relationship with yourself.
If you’re interested in more tools for self-compassion, or if you’d like to explore how ketamine-assisted psychotherapy (KAP) can support your journey, reach out. Remember: you deserve the same love and compassion that you so often give to others.