Self-compassion is drawing attention as a way to free ourselves from the habit of self-criticism, reduce stress, and ease anxiety.
In this article, I’ll share the effects of self-compassion meditation and simple methods that even beginners can practice, along with my own personal experiences.

What is Self-Compassion? How It Differs from Mindfulness

“Why am I so useless?”
“I should have done better.”
“Why did I make the same mistake again?”

We all have moments when these critical voices arise inside us.
I, too, carried this habit of self-blame for many years.

In my previous blog, I wrote about “mindfulness in daily life.” Through morning and evening meditation, I gradually learned to focus on the present moment. But along this journey, I also encountered another essential theme: mindful self-compassion.

Mindfulness is about noticing the present moment.
But if the present moment is filled with pain or struggle, what then?
After noticing it, how should we relate to ourselves?

Today, I’d like to share this practice of “learning to be gentle,” together with my own experience.

The Definition and Meaning of Self-Compassion

Self-compassion means noticing your own suffering and responding with kindness instead of criticism.
We all have moments of thinking, “I need to do better” or “I’m no good.” But what we need in those moments is not harshness, but compassion.

Self-compassion is a practice of replacing self-denial with support for yourself.

It is best understood as a partnership:

• Mindfulness → noticing what you feel in the present moment
  
• Self-compassion → holding those feelings kindly, without judgment

The Relationship Between Mindfulness and Self-Compassion

 Mindfulness is the practice of “noticing the present moment.”
Self-compassion is the practice of “gently relating to the emotions you notice.”

Together, they complement each other: mindfulness helps you notice, and self-compassion helps you hold yourself kindly. This flow softens the heart and cultivates resilience.

The Effects of Self-Compassion Meditation and My Experience

 Letting Go of the Habit of Self-Criticism

One day, I made a mistake in an important work email due to lack of checking. I felt terrible for causing trouble to others, and the self-critical voices grew louder:

“Why didn’t I double-check?”
“I’m really not good at my job.”

 Finding “Moments of Kindness” with the Gassho App

That night, unable to sleep, I opened the Gassho app and played sutra chanting and bell sounds.

As the calm sounds spread through the room, I naturally began to breathe deeply, and I felt a gentle release in my chest.

“It’s enough just to be here in this sound.”
“Now is a time to care for myself, not to blame.”

In that moment, a small kindness arose in my heart, and I realized: this is self-compassion.

 Small Shifts That Change Daily Life

Since then, my inner voice has gradually changed. Mistakes don’t disappear, but instead of blaming myself, I now choose to support myself.

Beginner-Friendly Ways to Practice Self-Compassion

Gentle Self-Talk

When you feel down or things don’t go well, start with a simple kind phrase to yourself:

• “You’re doing your best right now.”
  
• “Some days are just like this.”
  
• “Anyone would feel the same way.”

At first, it may feel awkward, but over time you’ll realize it’s okay to speak kindly to yourself.

Practicing Self-Compassion Meditation with an App

I often use the Gassho app at work breaks or before bed, playing sutra chanting or bell sounds for 3–5 minutes.

Listening to the sounds while whispering to myself, “I’m tired today” or “I’ve done well,” I feel my heart softening.
Even a few minutes creates a supportive space, becoming an anchor in my busy days.

Small Ways to Bring It Into Daily Life

Self-compassion doesn’t need special time or place. For example:

• While doing chores, notice “I’m tired” → tell yourself, “It’s okay to rest now.”
  
• At work, when things don’t go smoothly → take a deep breath and acknowledge, “I’ve done my best so far.”

These small mindful moments nurture a foundation of kindness.

How Self-Compassion Changes Daily Life

Softer Relationships

As you become kinder to yourself, you naturally become kinder to others.

For instance, when a colleague makes a mistake, you may empathize—“I’ve done that too”—and tensions ease. This leads to warmer, more harmonious relationships.

Helpful for Anxiety and Sleepless Nights

Self-compassion is also effective at night when you can’t sleep.
Instead of stressing, “I must sleep,” try saying, “I worked hard today; just lying here is enough.”

Practicing self-compassion meditation before bed often makes falling asleep easier, reducing anxiety and improving sleep quality.

Conclusion: Self-Compassion When the Heart is Tired

Self-compassion is a gentle mindfulness practice that loosens the grip of self-criticism and lightens our daily life.
Even a few minutes of self-compassion meditation can bring softness and reassurance to your heart.

If you feel tired today, try offering yourself a kind word:
“You did well today.”
That small phrase might quietly support you.

Team Gassho – Yuka

FAQs: Self-Compassion

FAQ 1: Can beginners practice self-compassion meditation?

Yes, even complete beginners can start easily. Simply focus on your breath and offer yourself a kind phrase.

Real Results: I often use the Gassho app to listen to sutras while saying, “You did well today.” The chanting calms me further and truly helps.

Takeaway: Start with just 3 minutes a day, no pressure.

FAQ 2: How soon can I feel the effects?

Small changes can be felt within days or weeks. Improvements in sleep and mood are most noticeable.
Real Results: I began before bed with the app, but also practiced on the train or during breaks. After a week, I noticed I wasn’t dwelling on mistakes as much and could switch gears more easily.
Takeaway: Expect gentle shifts, not overnight miracles.

FAQ 3: What’s the difference between mindfulness and self-compassion?

Mindfulness is noticing; self-compassion is responding with kindness. One helps you recognize emotions, the other helps you hold them gently.

Real Results: When I notice “I’m tired” through mindfulness, I follow with self-compassion: “And that’s okay, I’m still doing well.” This combination lightens my heart.

Takeaway: Use both—awareness plus kindness—for the best effect.

FAQ 4: Does self-compassion help reduce stress?

Yes, it helps calm stress and ease tension. Accepting instead of criticizing yourself settles the mind.

Real Results: Research shows people who practice self-compassion have more stable stress hormone levels and feel calmer. Personally, I’ve noticed my anxiety eases more quickly.

Takeaway: In stressful moments, pause and give yourself kindness.

FAQ 5: Is it good to practice self-compassion before bed?

Yes, bedtime is one of the best times. Gentle words prepare the mind for restful sleep.

Real Results: At night, I play chanting and tell myself, “You did well today.” Anxiety eases and I fall asleep more naturally. Bedtime offers the deepest relaxation.

Takeaway: Make the last 3 minutes of your day a time of kindness.

FAQ 6: Do I need to practice every day?

Not necessarily—consistency matters more than daily practice. Even a few times a week makes a difference.
Real Results: I sometimes skip days when I’m tired, but practicing 2–3 times weekly has still reduced my self-criticism noticeably.
Takeaway: Don’t worry about perfection—just don’t quit.

FAQ 7: How long should each session be?

3–5 minutes is enough. Short, regular practice works best.

Real Results: I usually practice before bed with the app, but even during a train ride I quietly tell myself, “You’re doing well.” Each short session has a calming effect.

Takeaway: Short sessions, done consistently, are powerful.

FAQ 8: Isn’t being kind to myself just an excuse or laziness?

No, kindness builds resilience, not weakness. Self-criticism discourages, while compassion encourages action.

Real Results: Telling myself “It’s okay, I can try again” has made me bounce back from setbacks faster. Research also shows compassionate people recover more quickly from failure.

Takeaway: Kindness fuels growth—it’s not indulgence.

FAQ 9: Is self-compassion religious?

No, it’s a psychological skill anyone can use. It’s not tied to any belief system.
Real Results: I don’t belong to any religion, yet practicing self-compassion has eased stress in both work and family life.
Takeaway: Think of it as mental training—open to everyone.

FAQ 10: How can I keep the habit going?

Make it part of your daily routine. Attaching it to existing habits helps.
Real Results: I’ve continued for over six months by practicing after brushing my teeth, just before bed with the app. My family has also started, and they agree bedtime is easiest.
Takeaway: Link practice to daily habits for lasting success.

Related Articles

•  Study on Self-Compassion and Stress Reduction (SpringerLink)
  →Research showing that practicing self-compassion stabilizes stress hormone balance and supports emotional calm.
• Study on Self-Compassion and Resilience – Neff & Germer→Findings that self-compassionate people recover from mistakes faster and are more likely to keep trying.
• Mindful Self-Compassion for a Calmer You
  → Japanese-language articles and Gassho app user experiences.
• Gassho Official Site→Official information and downloads for the “GASSHO” meditation app.