This is a great writing practice to use when wanting to treat yourself with loving kindness and gentleness


A lack of self-compassion is common in our highly competitive society. By learning to treat ourselves with kindness and compassion we can increase our contentment, emotional well-being, resilience, and courage. This exercise is designed to help cultivate and promote self-compassion through writing.



First, write about an aspect of yourself that you judge and dislike. Next, write a letter to yourself from the perspective of a good friend and then read it aloud while practicing taking in the good.


Long Version 


Step One

  • Choose an aspect of yourself or life that you dislike and criticize. It can be something that makes you feel ashamed, unworthy, inadequate, or self-conscious.

– Examples may include appearance, career, relationships, health, etc.

  • Write in detail about how this perceived inadequacy makes you What thoughts, images, emotions, or stories arise when you think about it?


Step Two

  • Now, recall or imagine a friend or family member who is unconditionally loving, accepting, and
  • Imagine that this person knows everything about you, including your background, genes, upbringing, and who you really are as a person. Imagine they know all if the various factors and events that have lead up to your life right
  • Now write a letter to yourself from that friend about how they view and explain your perceived
  • Write from a place of deep kindness, understanding and non-judgmental acceptance.
  • Keep in mind that all beings are imperfect, and want to be happy and free from suffering.


Step Three

  • After you finish writing, read the letter aloud to yourself and pay attention to how it makes you
  • Later read the letter again, practicing taking in the good and experiencing how it feels in your body, heart, and
  • Feel the love, compassion, and acceptance that exist within



This method was adapted from Kristen Neff’s self-compassion exercise called Exploring Self-Compassion Through Writing. Additional exercises can be found on her website



Don’t be discouraged if you do not immediately feel compassion for yourself after writing this letter. Self-compassion takes time to develop and you are taking steps to cultivate it by doing this exercise.

Courtesy of Mindfulness Exercises

How We Can Help

Here at Meditation Stepping Stones, our meditation classes assist you with learning to be mindful in your life. You can learn more about our classes below.

Our current classes:

Loving-Kindness – Loving Kindness guided meditation is now available in our bookstore.

Loving-Kindness meditation class is available at our Meditate Madison studio and will be an online practice class soon. The full Loving-Kindness 8-week instruction class is available with our monthly video class subscription.

Meditation  – Mondays at 7 pm Central Time in Virtual Classroom (formerly Wednesdays)

Mindfulness – in Virtual Classroom (Next class to be announced)

Meditation and Mindfulness (Including Loving-Kindness) – Various Classes in Madison, Wisconsin (New dedicated meditation studio opening in April 2018 called “Meditate Madison”)

For the online classes, you must be a member of our Meditation Stepping Stones Facebook Group. The class is streamed live to the group and is available for 48 hours.

Personal Sessions – The personal sessions will run similarly as well except it will be only you and myself meeting. You will have more time to ask questions, work intimately together on goals, right technique, receive worksheets and other easy assignments to help you grow in your meditation practice.

Access our Meditation Pebbles Podcast for easy five minute practices you can do easily.

If you have further questions, use the contact form here on the website. I’m happy to answer any questions may have.

We have a Facebook Group you could join so you can ask questions, share with others and receive support.


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If you live in Madison, Wisconsin be sure to see our Facebook page. Our NEW Studio is now open!


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