Self-Compassion First Aid

Being overly self-critical can weaken your resolve your self- confidence and ability to accomplish the very things you are striving for. Below are four exercises to help you learn to soothe yourself when your mind is troubled. The exercises incorporate a gesture, words to self-soothe and an essential oil suggestion.

How to Do the Exercises

  1. Imagine the scenario described.

  2. Apply the essential oil related to the remedy. Essential oils work with the limbic system (the emotional center of the brain) to help us find emotional relief. To use the essential oils for the practices below put 2-3 drops in your hand and rub your hands together. Make a cup with your hands and bring them about 5 inches from your face. Take 5-10 relaxed abdominal breaths.

  3. Do the Self-Compassion gesture/cure.

Remedy #1:
Self-Compassion for When You Feel Disappointed or Let Down

Think of a time when you felt disappointed in yourself, someone else or a situation. Maybe you did something and the resulting consequences were not ideal or you downright failed at something and ended up feeling you simply weren’t good enough. Or, maybe someone didn’t come through for you and you feared it was because something was lacking in you or you cursed yourself for being a fool. First of all; let’ stop right there and consider this often used wisdom: We succeed not in spite of our mistakes but because of them. Now, go ahead and give yourself some well-deserved self-compassion!

Breathe with Essential Oil: Bergamot (Oil of Self Acceptance)

  • Relieves feelings of despair, self-judgment, and low self-esteem

  • Support self-acceptance and self-love

  • Cleansing effect on limiting belief systems + self judgement (such as being not enough or unloveable)

  • Reignites, optimism, confidence + imparts true self acceptance

Self-Compassion Cure:

1. Put your hands over heart and say these words: “[Insert your name] I love you no matter what and I’m here for you.”

2. Give yourself a pat on the back and say these words: “[Insert you name]-sweetie, what do you need right now

Remedy #2: For When You’re Fretting

Think of a time when you were fretting.  Maybe you had to say no to someone, do an exam or present something you weren’t sure of.  Notice how you’re feeling and any physical sensation.

Breath with Essential Oil: Spearmint (Oil of Confident Speech)

  • Encourages clarity of thought + confident verbal expression.

  • Assists individuals in becoming emotionally clear about what they want to say, and how to say it

  • Stand behind values + opinions with integrity

Self-Compassion Cure:

Rub the back of your hand and say the words: “[insert your name]-This is tough, but you’ve got this!”

Remedy #3: Self-Compassion for When You Feel Scared

Think of a time when you when you felt scared.  Maybe someone you love is going for surgery, or your are trying something new for the first time and are not sure of the outcome. 

Breathe with Essential Oil Blend: Serenity (Oil of Tranquility)

Calming blend of oils helps to:

  • release feelings of stress, overwhelm, anxiousness, feelings of worry

  • allow you to acknowledge your feelings, allow time to reconnect with yourself and take time and space for renewal

  • have perspective and understanding for the situation

Self-Compassion Cure:

Give yourself a hug and say these words: “[Insert your name} tomorrow’s another day full of possibility.”

Remedy # 4: Self-Compassion for When You’re Feeling Hurt

Think of a time when your feelings were hurt. Perhaps someone said something to you that felt like a slap in the face. Notice how you’re feeling and any physical sensation.

Breathe with Essential Oil: Rose or Geranium (Oil of Love + Trust)

  • Facilitates trust, especially if you’ve been hurt,  betrayed, lost trust (relationships)

  • Encourages emotional honesty + love + forgiveness

  • Heals a wounded heart

  • Nurtures + supports re-parenting of inner child

Self-Compassion Cure:

Stroke your cheek and say these words: “I know that hurt and in time the sting will pass. You are a dear sweet soul.”

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