Coaching practices for Compassionate Self Examination
Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For Compassionate Self Examination, these are the strongest matches in the current practice library.
Does this sound like the set of challenges you might be facing?
- If a friend told me what I’m beating myself up over, I’d know exactly what kind thing to say to them
- After I mess up I’m stuck choosing between tearing into myself or letting myself off the hook entirely
- When I look at how I actually behaved today I can only ever do one of two things
- When the scared or self-loathing part of me shows up, my reflex is to shove it away or pile more judgment on it, which only makes it worse
- One part of me wants out, another part won’t let me, and they just war with each other on a loop
Practices that may help
- Compassionate Letter Writing
Write a letter to yourself from the perspective of a wise, compassionate friend — about something you’ve been judging yourself for.
Compassion-Focused Therapy: Calming the Inner Critic - Self-compassion through the distancing lens
Combine third-person perspective with self-compassionate framing to avoid both self-attack and self-indulgence.
Self-Distancing Journaling - Look honestly at your responses
Face where you fell short and where you acted well, without spiraling into either.
The Daily Examen: Reviewing the Day - Cultivate Self through directed inner compassion
Practice sending compassion inward — toward the parts that are suffering — to build the Self-energy those parts need.
IFS Self Energy, Made Practical - Working with Multiple Selves (Chair Work in CFT)
Give voice to different internal parts — the critic, the anxious self, the compassionate self — to understand and change the dialogue.
Compassion-Focused Therapy: Calming the Inner Critic - Replace critic monologue with compassionate self-talk
Speak to yourself the way you would speak to a close friend in the same situation.
Working With Your Inner Critic - Face shortfalls with honest sorrow, not shame
Name where you fell short today without either minimizing it or spiraling into self-punishment.
The Ignatian Examen: Five Movements of Daily Review - Compassion-Focused Therapy: Calming the Inner Critic
Compassion-Focused Therapy (CFT), developed by Paul Gilbert, targets shame and self-criticism by training a compassionate inner voice to replace the punitive self-critic. It draws on evolutionary psychology and affective neuroscience — specifically, the finding that different emotional systems (threat, drive, soothing) have distinct neurobiological profiles. A growing body of RCT evidence supports CFT for shame-based difficulties, self-criticism, and depression, though the evidence base is smaller than for CBT. - Developing the Compassionate Self Voice
Build an inner voice that responds to your suffering with wisdom, warmth, and commitment to wellbeing.
Compassion-Focused Therapy: Calming the Inner Critic - N — Nurture with self-compassion
Offer the part that is suffering what it most needs — care, acknowledgment, reassurance — as you would a dear friend.
RAIN Meditation: Tara Brach’s Four-Step Practice
Related concerns
- Self Compassion And Communication
Combine third-person perspective with self-compassionate framing to avoid both self-attack and self-indulgence.
Self-compassion through the distancing lens
- Self Compassion Cbt
Compassion-Focused Therapy (CFT), developed by Paul Gilbert, targets shame and self-criticism by training a compassionate inner voice to replace the punitive self-critic. It draws on evolutionary psychology and affective neuroscience — specifically, the finding that different emotional systems (threat, drive, soothing) have distinct neurobiological profiles. A growing body of RCT evidence supports CFT for shame-based difficulties, self-criticism, and depression, though the evidence base is smaller than for CBT.
- Self Compassion In Self Review
Combine third-person perspective with self-compassionate framing to avoid both self-attack and self-indulgence.
- Self Compassion Review
Practice sending compassion inward — toward the parts that are suffering — to build the Self-energy those parts need.
Cultivate Self through directed inner compassion
- Compassionate Self Enquiry
Practice sending compassion inward — toward the parts that are suffering — to build the Self-energy those parts need.
- How To Build Self Compassion From Self Criticism
Build an inner voice that responds to your suffering with wisdom, warmth, and commitment to wellbeing.
Developing the Compassionate Self Voice
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