Introduction: Have you been hard on yourself lately?

"Why am I so terrible at this?"
"I should have done better."
"Why did I make the same mistake again?"

We all have moments when we find ourselves thinking like this.
I know because I used to be someone who constantly criticized myself.

In my previous blog post, I wrote about “Mindfulness in Everyday Life.”
Through practicing meditation in the mornings and evenings, I’ve gradually learned to bring my awareness to the present moment.

But as I deepened my mindfulness practice, I encountered another crucial concept: Mindful Self-Compassion.

Mindfulness teaches us to notice what is happening now.
But what if what you notice is pain or suffering?
Once you become aware of it—how do you respond?

Today, I’d like to share some thoughts on this practice of kindness toward yourself, along with my own experiences with mindful self compassion.

What Is Mindful Self-Compassion?

You may have heard the term mindful self compassion starting to appear more often these days.
In simple terms, it means becoming aware of your own pain or struggles, and responding with kindness rather than judgment.

It’s not a difficult concept, but it’s something we often forget to do.
When we make mistakes or face challenges, many of us immediately blame ourselves:

"I need to try harder."
"I’m such a failure."

This inner criticism only exhausts the heart.

This is where the combination of Mindfulness + Self-Compassion becomes powerful:

・Mindfulness → Noticing what emotions are present right now
・Self-Compassion → Meeting those emotions with gentleness instead of judgment

When I first learned about this approach, I remember feeling relieved — “There is such a kind practice!”
The best part? Anyone can start practicing it, even beginners.

A Small Personal Story: How I Experienced a Shift

Let me share a small moment from my own experience.

One day at work, I made a mistake while sending an important email due to lack of proper checking.
I caused trouble for the recipient and felt deeply upset.

"Why didn’t I check it more carefully?"
"I’m really incompetent at my job."

My inner critic grew louder and louder.
That night, I couldn’t sleep. In desperation, I opened the Gassho app.
I chose a chant and bell sound that felt soothing, and pressed play.

The calm resonance of the bell and the gentle chanting filled the room.
As I listened and took deep breaths, I felt a slight loosening around my chest.

"Right now, it’s enough just to be surrounded by this sound."
"This is a time to be kind to myself, not to blame myself."

In that moment, a little seed of kindness grew within me.
I had a deep, intuitive sense of “So this is what it means to be gentle with myself.”

From then on, my inner dialogue began to shift little by little.
Of course, mistakes and failures still happen.
But I’ve learned to choose gentleness over self-blame — a key principle of mindful self compassion.

How to Begin: Simple Mindful Self-Compassion for Beginners

"But this sounds hard to do..."
If you’re thinking that, please know that this practice is very gentle.

Here are a few beginner-friendly methods I personally use:

1. Practice Small Self-Talk

When you feel down or things aren’t going well, try saying kind words to yourself, such as:

"You’re doing your best right now."
"It’s okay to have days like this."
"Anyone would feel this way sometimes."

Even simple phrases like these can help lighten your heart.
It may feel awkward at first, but over time you’ll begin to feel, “It’s okay to speak kindly to myself.”

2. Use the Gassho App for Gentle Self-Compassion Meditation

Another method I recommend is using the Gassho app to create time for gentle reflection.

I often listen to selected chants or bell sounds for 3-5 minutes between work tasks or before bedtime.
With eyes closed, as I listen to the sounds, I can feel built-up tension and anxiety gradually melting away.

There is no verbal guidance—yet that makes it easier to simply tune into yourself:

"I’m feeling tired today."
"I’ve done my best today."

A few minutes of being present with gentle sounds can offer profound support, even on the busiest days.
This is one of my favorite ways to cultivate mindful self compassion in daily life.

3. Bring Self-Compassion Into Daily Life

Lastly, try weaving self-kindness into your everyday moments:

・When doing chores and feeling exhausted → Say to yourself, “It’s okay to take a break.”
・When work isn’t going smoothly → Take a deep breath and remind yourself, “I’ve done what I can so far.”

These small mindful moments nurture a foundation of kindness within you.
You don’t need special times or places—this practice can happen wherever you are, right now.

Closing Thoughts: When the Heart Is Tired, Make Time for Kindness

It’s so easy to be kind to others, yet harsh on ourselves.
But this is exactly when we need to give ourselves compassion.

Mindful self compassion offers a gentle foundation for the heart.
For me, the Gassho app has been an important companion in this practice.
Even a few minutes of “time to be kind to myself” can help lighten the heart.

Next time, I’ll write about Meditation for Anxiety — another area where mindfulness and self-compassion shine.
I’ll share how I personally integrate meditation during anxious times.

And if your heart feels a little tired today, why not start by offering yourself one kind word?

"You’ve done so well today."

Sometimes, a small phrase like that can gently wrap your heart in warmth.

Team Gassho – Yuka