Find a practice for your goal
Search for the skill or situation you want to work on, such as focus, negotiation, or setting boundaries. Open a practice to read its steps before choosing what suits you.
23 results (expanded search) for "رحمة-ذاتيّة"
Psychological
Compassionate Self-Talk
Imagine a friend in the same situation — what would you tell them? Tell yourself.
Psychological
Self-Compassion Friend Letter
Write what your dearest friend would say in your worst moment.
Professional
Self-Compassion Break
On failure, 3 sentences: "this is suffering. Suffering is human. I treat self kindly".
Social
Self-Compassion Break
In suffering, apply Neff's 3 steps: acknowledge, common humanity, self-kindness.
Parenting
Co-Regulation Before Correction
When child melts down, step one = your own 4 breaths. You can't calm someone you're igniting with.
Parenting
Parental Burnout (Mikolajczak)
Parental burnout isn't a myth. Three core symptoms, four steps to survive before collapse.
Parenting
Repair After Rupture (Becky Kennedy)
Yelled at your child? Repair within 24h with 4 sentences rescues relationship more than "never yelling."
Parenting
Parent Time-Out, Not Child's (Faber)
When you blow up, give yourself a time-out before giving one to your child. Benefits all.
Parenting
Inherited Parenting Audit
A 20-question list about your childhood helps you understand why you parent a certain way — and how to choose otherwise.
Psychological
RAIN Meditation
Recognize, Allow, Investigate, Nurture — four steps to heal a hard emotion.
Psychological
Self-Compassion Break
Three sentences in a moment of suffering: this is pain, I'm not alone, let me be kind to me.
Psychological
Inner Critic vs Compassionate Voice Journal
Log what your inner critic says one day — rewrite in compassionate voice.
Psychological
Loving-Kindness for Self
Repeat 4 wishes to yourself sincerely: peace, health, happiness, kindness.
Psychological
Common Humanity Reflection
In your suffering, recall that millions live similarly now — you're not alone.
Psychological
Naming Suffering with Kindness
Name what you suffer with calm language — no exaggeration or minimizing.
Psychological
Self-Compassion Mantras
3 short phrases to memorize for self-collapse moments.
Psychological
Parts Identification (IFS)
Within you are parts — critic, scared, child. Meet them one by one.
Psychological
Inner Critic Dialogue
Inner critic isn't enemy — it's a terrified protector. Speak with curiosity.
Psychological
Self-Energy Meeting
Beneath noisy parts is a calm curious compassionate "Self" — meet it.
Psychological
Outsider Witness Map
Ask 3 who know you to tell you "who you are in their eyes" — discover forgotten self.
Psychological
Symbolic Self-Portrait
Draw self as symbol/animal/scene — discover self unconsciously.
Social
Positive Assertion
Praise self publicly when deserved: "I did well" — breaks toxic humility.
Digital & AI
Monthly Self-Search
Each month's start, search your name on Google and review the first 3 result pages.