Even if you don't always meditate on self-compassion, there are ways to give yourself a little self-love boost every day. Dan Harris put forth some simple steps earlier this month on "Good Morning America," a variation of Neff's steps above.
- Recognize you're suffering and being self-critical.
- Recognize that others are suffering as well; you're not alone.
- Send yourself the kindness and love you deserve.
For those who have a little bit more time, there are loving-kindness meditations available online from Kristen Neff, where she asks us to generate an image of someone who's been unconditionally kind to us. As in other loving-kindness meditations, we express feelings of warmth and compassion for this person, hoping that they are free from suffering. This can be effortless when we are thinking about others we care about, which then makes it easier to extend that same love and compassion to ourselves.