I See Me: A Micro-Practice For Self-Compassion

When the world makes you feel not quite good enough, this 4-minute practice helps you meet yourself with the kindness of a good friend. Designed for the middle of everyday life—though repeatable for longer sessions—it's perfect for demanding moments, difficult conversations, or any transition where self-doubt creeps in. Second in the 8 mindfulness skills series, this practice builds on awareness to cultivate genuine self-compassion.

Rather than trying to fix yourself, learn to see yourself fully and without judgment. This practice helps you: Check in with authentic feelings and needs. Break cycles of self-criticism and doubt. Honor your gifts and intentions. Navigate challenges with self-kindness.

Part of the "Return to Mindfulness" book, this self-compassion practice teaches that recognition starts from within. Sometimes what we need isn't external validation but our own compassionate acceptance.

Transcript

Mantra for the day,

I see me.

Meeting yourself with kindness.

Rather than trying to fix yourself,

Making time to see yourself without judgment.

So throughout the day today,

Particularly when facing demanding tasks or transitioning between activities,

Reminding yourself,

I see me.

This may also be a good reminder in the middle of a difficult conversation when we forget to attend to our needs and what we are bringing to this conversation.

So taking a conscious,

Nourishing breath.

Placing your hand on your chest or belly and,

Like a good friend,

Asking yourself,

How are you really feeling?

Pay attention to your breath,

Body sensations,

Thoughts,

And emotions.

Remembering this is a judgment-free zone.

I see me.

Taking a few moments when you feel connected with yourself to listen.

What are your needs in this situation?

What gifts do you want to share with the world or in this particular situation?

What are your intentions for yourself and others involved?

What are your goals for the future?

Before you begin your activity,

Honor and nurture your needs and gifts.

Remind yourself,

I see me,

And proceed with self-compassion.

Often,

The world makes us believe that we're not quite good enough,

Leading to self-doubt and causing us to present ourselves as diminished versions of who we truly are,

Sometimes even becoming invisible to those around us.

Instead of attempting to fix yourself,

See your whole self,

Your whole being.

Maybe what you need isn't external validation,

Others seeing you,

But rather you seeing yourself and recognizing your own worth.

Reviews

Just what I needed in a time of relational hardship 🙏

Such a simple yet so powerful meditation. Thank you so much for creating this. 💛