The Mindful Self-Compassion Workbook. A Proven Way to Accept Yourself, Build Inner Strength, and Thrive


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Are you kinder to others than you are to yourself? More than a thousand research studies show the benefits of being a supportive friend to yourself, especially in times of need. This science-based workbook offers a step-by-step approach to breaking free of harsh self-judgments and impossible standards in order to cultivate emotional well-being. In a convenient large-size format, the book is based on the authors’ groundbreaking eight-week Mindful Self-Compassion (MSC) program, which has helped tens of thousands of people worldwide. It is packed with guided meditations (with audio downloads); informal practices to do anytime, anywhere; exercises; and vivid stories of people using the techniques to address relationship stress, weight and body image issues, health concerns, anxiety, and other common problems. The seeds of self-compassion already lie within you–learn how you can uncover this powerful inner resource and transform your life.


  • Introduction: How to Approach This Workbook
  • 1. What Is Self-Compassion?
  • 2. What Self-Compassion Is Not
  • 3. The Benefits of Self-Compassion
  • 4. The Physiology of Self-Criticism and Self-Compassion
  • 5. The Yin and Yang of Self-Compassion
  • 6. Mindfulness
  • 7. Letting Go of Resistance
  • 8. Backdraft
  • 9. Developing Loving-Kindness
  • 10. Loving-Kindness for Ourselves
  • 11. Self-Compassionate Motivation
  • 12. Self-Compassion and Our Bodies
  • 13. Stages of Progress
  • 14. Living Deeply
  • 15. Being There for Others without Losing Ourselves
  • 16. Meeting Difficult Emotions
  • 17. Self-Compassion and Shame
  • 18. Self-Compassion in Relationships
  • 19. Self-Compassion for Caregivers
  • 20. Self-Compassion and Anger in Relationships
  • 21. Self-Compassion and Forgiveness
  • 22. Embracing the Good
  • 23. Self-Appreciation
  • 24. Taking It Forward Practices and Exercises Resources

List of Audio Files, Audio downloads: Purchasers of this book can download audio files to complement some of the exercise for personal use (see page 26 for details)

  • 1. Self-Compassion Break (5:20; Kristin Neff)
  • 2. Self-Compassion Break (12:21; Christopher Germer)
  • 3. Affectionate Breathing (21:28; Kristin Neff)
  • 4. Affectionate Breathing (18:24; Christopher Germer)
  • 5. Loving-Kindness for a Loved One (17:08; Kristin Neff)
  • 6. Loving-Kindness for a Loved One (14:47; Christopher Germer)
  • 7. Finding Loving-Kindness Phrases (23:02; Christopher Germer)
  • 8. Loving-Kindness for Ourselves (20:40; Christopher Germer)
  • 9. Compassionate Body Scan (23:55; Kristin Neff)
  • 10. Compassionate Body Scan (43:36; Christopher Germer)
  • 11. Giving and Receiving Compassion (20:48; Kristin Neff)
  • 12. Giving and Receiving Compassion (21:20; Christopher Germer)
  • 13. Working with Difficult Emotions (16:01; Kristin Neff)
  • 14. Working with Difficult Emotions (16:09; Christopher Germer)
  • 15. Compassionate Friend (18:09; Kristin Neff)
  • 16. Compassionate Friend (15:05; Christopher Germer)
  • 17. Compassion with Equanimity (14:38; Christopher Germer)

Author Bio:

Kristin Neff, PhD, is Associate Professor of Human Development and Culture at The University of Texas at Austin and a pioneer in the field of self-compassion research She is also author of an audio program, Self-Compassion: Step by Step, and has published numerous academic articles. She lectures and offers workshops worldwide..


“’Be gentle with yourself.’…A chaplain mentor gave me these cherished words shortly after I began my first full-time chaplain position, post-residency. By now, this phrase has become like a trusted friend that provides support in times of stress. This phrase serves as a sort of summary of the message of The Mindful Self-Compassion Workbook….I would recommend this book, pretty much without reservation, to anyone. This book and its perspective was timely for me before the COVID-19 pandemic, and I can say it is appropriate now more than ever” – Association of Professional Chaplains Resource Reviews.