3-Minute Self-Kindness Reset
Time needed: 3 minutes (1 minute each)
Setting: When feeling self-critical or needing self-acceptance
Purpose: Building gentle self-companionship
Permission to Be (60 seconds)
What: Place one hand on heart, other on belly:
Whisper "I'm here with you"
Name one thing you're finding hard
Add "...and that's okay"
Let yourself sigh deeply
Notice: Any resistance to self-kindness, where you hold judgment, what softens first
Why: Creates safe self-relationship, reduces self-criticism, allows authentic presence
Friendly Facts (60 seconds)
What: Like talking to a friend:
Name one way you showed up today
Notice one thing your body helped you do
Acknowledge one challenge you're navigating
Thank yourself for trying
Notice: How friendly tone affects body, where self-acceptance lives, what feels true
Why: Builds self-trust, balances perspective, strengthens inner ally
Being Not Fixing (60 seconds)
What: Give yourself space to:
Be exactly as you are right now
Let go of one "should"
Send kindness to a part you usually criticize
Remember others feel this too
Notice: What needs to be held gently, where you can ease up, how common humanity feels
Why: Reduces perfection pressure, connects to shared humanity, allows natural being