Every once in a while I make a decision to treat myself with kindness and watch what happens. Here’s what happens: things get better.

When I’m kind to myself there’s a softening, a releasing of actual contractions in my body that are there through the habit of continually pushing through my day.

That softening happens even before I do any actual act of self care, whether that might be taking some time to meditate, to rest, to go for a walk, to stop working and feed myself some nourishing food.

All those actions are helpful as well. But it’s important to know that even making the decision to be kind to yourself has an effect.

Something in you responds to self kindness. Something shifts. You will feel it inside, and it will change how you react to other people and to your circumstances.

When you’re kind to yourself, other people notice. Because you become softer, kinder in your contact with them. The kindness ripples out. You develop fresh habits that reinforce self kindness. That kindness will start coming back to you as people respond (in kind!) until it becomes a self reinforcing loop of kindness.

So, being kind to yourself becomes a way of calling in kindness from other sources as well.

What Is Self Kindness?

Self kindness is self care with a heart. It springs from a sense of self compassion.

The idea of self care can easily become a chore if the heart is not involved, a list of things you do out of obligation to yourself, like a daily maintenance program. Self kindness is self care imbued with a sense of tenderness towards yourself.

That used to sound hard to me

“Be kind to yourself” — if someone had said those words to me when I was 24 I would have let loose on them. At that time I was struggling, a lot. I had just entered a twelve step program and was in the process of getting sober and drug free. I did not feel kind towards myself at all.

Self criticism was running strong and, as my life was falling apart, there was also a sense of urgency to put my own needs aside and get things right. I was doing my best to get on track again but, looking back, it seemed like I was making things as hard for myself as I possibly could.

The idea of self kindness would have been hard to take on at that point, even if I had tried. So I know very well that the journey towards self kindness can be difficult in the beginning.

Some ways it can be hard:

You might be working against a barrage of unhelpful internal / external messages: ”I don’t deserve that’ or “You don’t have time for self kindness, you have work to do!”

Distractions, obligations, expectations: sometimes you can have so much on your plate already that it seems impossible to carve out more time to practice self kindness, even if you see it as important.

indulgence = bad: We’re told that a lot, and I’ve definitely heard that little message coming up in my own mind, it can be a hard one to ignore. But really, I don’t think it’s true.

The great thing is that these obstacles to self kindness start to melt away when you apply a little self kindness. Another great thing is that most of us aren’t starting at the beginning, most of us have some experience with being kind to ourselves, some small area in life where we’re able to do that. Finding that place is a great start.

All It Takes Is One Drop

Here’s what I’d say to 24 year old me: “All it takes is one drop.”

One drop of kindness towards yourself, it doesn’t even have to be fully sincere.

5% would probably do. So let’s say, 5% of one drop of self kindness will do to start with.

If you can’t find that 5%, pretending helps. Imagine there is, inside of you, a small drop of something–let’s say mostly water, with 5% of that drop being open to self kindness.

Then get started by acting on behalf of that imaginary droplet.

“Indulge me.” I would say, “Because I’m the same as you, I just learned how to be kind to myself and it made things easier.”

Because all you need to get the ball rolling is the slightest impulse to start. Once you’re doing things in the name of self kindness it starts to feed itself.

How Can You Make It Easier?

Cultivate an attitude of gentle persistence.

Working in the spirit of gentle persistence means you don’t ask too much of yourself. You give permission to make slow progress, and you simply keep going, no matter what. No self criticism, no blame. Just moving gently forward, trusting we are going at the right pace.

Awareness

Catch those moments when you are being kind to yourself. Sometimes it just occurs naturally, so it’s good to note when that happens. Note down how it felt, what difference it made to you as well. These are useful things to come back to and over time it can be encouraging to be able to look back and see how much progress you’re making.

Intention

Set a direction for where you want to go. If you sit down and think of a few ways you’d like to be more kind to yourself then you can plan for that. You can make a time, create a ritual, maybe find a nice setting to do that in, imagine what it will be like beforehand. Setting an intention can be a powerful way to start moving forward.

Know your tendencies

I’m more likely to remember self kindness a little later in the day. Mornings are a blur of activity and I focus on getting the boys fed and off to school, it’s only then that my mind clears a little and I can sense more clearly where I’m at.

That means late morning is when I’m most likely to remember to do a Yoga Nidra meditation, or to write in the garden for a while, so I usually wait till then to build self kindness into my day knowing that fits with my daily rhythm. Again, writing down your observations can be helpful here in finding out the best opportunities to do something for yourself.

Be Kind To Yourself: E-course coming in September

I’m currently in the process of rewriting my course on self care and bringing more emphasis on self kindness, with some new guided meditations and exercises. It will be happening in September (Sign up to my newsletter in the yellow box below if you’re interested to know more)

And how about you? How do you build self kindness into your life? What helps? What gets in the way?