Browse
Top articles
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Try free for 7 days.
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Benefits of Mindfulness: Mindful Living Can Change Your Life
Mindfulness 101: A Beginner's Guide
One of the facts of life is that every person will face hardship and pain. At some point, we will each experience feelings of loss, inadequacy, and failure. We might feel stretched to our limits or hopeless about all the injustice in the world, or question our ability to help the people we love or even to navigate our own lives.
Another fact of life is that even the most difficult and painful moments don’t last. There is always a path forward; we grow and learn from our mistakes; and in time, things will look and feel different than they do when we’re at our lowest points.
But when we’re hurting, it’s hard to remember that fact. Our brains and bodies perceive feelings of distress as signs of threat, sometimes to our very self-concept, triggering a stress response that overrides our ability to hold a larger perspective.
Instead, we struggle against the discomfort we feel. We shut down, isolate, or lash out. Other times the feelings consume us, and we sink into the quicksand of self-criticism and negative self-talk.
Sometimes we cycle through all of these modes in a self-perpetuating negative habit loop that fuels stress and puts our mental and physical health at risk.
It doesn’t have to be this way. Rather than shutting down or being locked in battle with ourselves when we’re hurting, self-compassion engages our innate emotional intelligence through self-kindness and mindful awareness.
Through her research, educational psychologist Kristen Neff has shown that when we practice self-compassion, the threat-defense response is disrupted. We experience the release of oxytocin and endorphins, which reduce stress and increase feelings of safety.
In this calmer space, we’re able to engage our wiser, more reasonable self, the part of us that can hold a larger perspective, offer comfort, and make rational choices about our next best steps.
And self-compassion is generative. Research suggests that people who cultivate compassion for themselves during difficult times are happier, experience greater life satisfaction, have stronger relationships, enjoy better health, and experience less anxiety and depression. They also exhibit greater resilience to cope with stressful life events.
Practicing self-compassion means treating yourself the way you would treat a friend who is going through a hard time.
When someone you care for is suffering, how do you act? You likely acknowledge that they’re in pain and reach out to them, providing a caring, safe, and non-judgmental space for them. You might put your arm around them or hold their hand, offering kindness and comfort.
You reflect back to them the good things you know about them, and help them gain perspective on their situation. When they’re ready, you might help them develop a plan for moving forward.
Through mindful self-compassion, we offer the same kindness to ourselves. We acknowledge that This is hard. We are gentle with ourselves, providing comfort and safety and countering the self-critical voice. We remind ourselves that hurt and difficulty are just one part of life—a part that everyone experiences—and that these feelings are temporary. We invite a wise and caring presence into the room.
In the Self-Compassion Practice, Neff offers the following three steps:
You can repeat these steps, saying the phrases as many times as you need for them to feel real to you.
If it feels right, you might also ask yourself what you need right now or what action you might take that would feel nourishing and helpful.
Enjoy these articles, stories, and guided practices for incorporating mindfulness into every day.
With Rhonda Magee
Are you wondering how to thrive in a post COVID world? Research is showing that self-compassion is the master key to bouncing back from life's challenges. It helps reduce stress, develop healthy habits and unlock creativity.
Join Rhonda Magee as she shares powerful meditations and on-the-spot techniques to cultivate the emotional grounding for a better world for us all.
Email Missing
We couldn’t detect your email with the SSO provider you have selected.We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.
If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.
Learn more about our Mindfulness Guarantee.
Mindfulness
We believe in a world where everybody has access to the life-changing skills of mindfulness.
Private Browsing
We believe in a world where everybody has access to the life-changing skills of mindfulness.
Annual membership
$0
This is the app I turn to when I want to feel calm and loved.
- Abby
Melli has a beautiful way of guiding and reminding us of the stillness within.
- Adrienne James
I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
- Marisa, Plus+ Member
Relaxing and assuring beyond description... thank you, Cory.
- Babs312
This is the app I turn to when I want to feel calm and loved.
- Abby
Melli has a beautiful way of guiding and reminding us of the stillness within.
- Adrienne James
I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
- Marisa, Plus+ Member
Relaxing and assuring beyond description... thank you, Cory.
- Babs312
This is the app I turn to when I want to feel calm and loved.
- Abby
Melli has a beautiful way of guiding and reminding us of the stillness within.
- Adrienne James
I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
- Marisa, Plus+ Member
Relaxing and assuring beyond description... thank you, Cory.
- Babs312
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
- Steve Ericson
A necessary tool for those who feel lost.
- Piper
Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
- Marty
I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
- Steve Ericson
A necessary tool for those who feel lost.
- Piper
Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
- Marty
I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
- Steve Ericson
A necessary tool for those who feel lost.
- Piper
Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
- Marty
I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
Thank you for joining us
Dive into the full library and enjoy all it has to offer!
Here’s your 7-day free trial
Get the full Mindfulness.com experience by entering your email below and we’ll send you an email to get you started.
You’ll pay $0 today to experience:
Here’s your 7-day free trial
Get the full Mindfulness.com experience by entering your email below and we’ll send you an email to get you started.
You’ll pay $0 today to experience:
Mindfulness
One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less.