Somatic Self-Compassion Practice (For Days When You're Struggling)
Somatic Self-Compassion for Days When You’re Struggling
When you’re struggling, it’s easy to believe you’re doing something wrong.
That you should be handling it better.
That you should already be past this.
That your feelings are too much—or you are too much.
This is such a common experience. Especially for those of us who are healing, growing, or simply trying to navigate the challenges of everyday life. There’s often an unconscious belief that if we were truly doing well, we wouldn’t feel this way.
We tell ourselves:
I should have figured this out by now.
I shouldn’t be struggling so much.
Why can’t I just be okay?
And yet—struggle is a natural, inevitable part of being human.
Trying to avoid it, suppress it, or "push through" often creates more pain. It leads to bracing in the body, tightening around our emotions, and a growing sense of disconnection from ourselves.
The Healing Power of Self-Compassion (Especially in the Body)
Most of us have been taught to respond to struggle with judgment, problem-solving, or avoidance.
But what if the most healing thing you could do in difficult moments is to notice (gently, kindly, and compassionately) what’s here?
Self-compassion isn’t just a soft, comforting idea.
It’s a transformative practice.
Research has shown that self-compassion reduces stress and anxiety, supports emotional regulation, and even increases resilience over time. But beyond the research, there’s a deeper wisdom at work:
When we meet ourselves with compassion—in the body, not just in our thoughts—we create safety.
That safety helps soften the nervous system’s fight, flight, or freeze responses.
It creates space to feel what’s real without being overwhelmed.
It interrupts cycles of self-criticism and stress.
And it allows for something essential: healing, growth, and the ability to move forward with greater ease.
Why Somatic Self-Compassion?
Cognitive self-compassion (working with your thoughts) can be helpful. But for many people, it only goes so far.
When we bring compassion into the body—feeling it, not just thinking about it—we can reach the deeper layers of fear, shame, and pain that often keep us stuck.
That’s what somatic self-compassion is all about.
By gently noticing how struggle feels in your body, softening toward it, and offering yourself compassionate presence, you begin to rewire old patterns.
Your body learns that it’s safe to feel.
Your emotions become less overwhelming.
And you build a quiet strength that says:
I can be with this. I won’t abandon myself here.
A Gentle Practice for When You’re Really in It
On today’s episode of Somatic Healing Meditations, I’m guiding you through a Somatic Self-Compassion Practice for Days When You’re Struggling—a practice for those tender moments when life feels overwhelming, emotions feel too big to hold, or old patterns resurface and leave you feeling stuck in something familiar and painful.
This isn’t just about comforting words or trying to change how you feel. It’s about offering yourself real support that can ease the weight of the moment and help you move through it with greater care.
The practice follows three simple but powerful steps:
First, you’ll be invited to drop into your body and gently acknowledge what you’re really feeling—without judgment or resistance.
Next, we’ll work to normalize those feelings, helping you remember that struggling doesn’t mean you’re broken; it means you’re human.
And finally, you’ll be guided to soften toward yourself, offering your own heart the compassion and understanding it most needs.
By the end, my hope is that you’ll feel a bit more room to breathe. A bit more steadiness in your body. And a sense that, even in the midst of difficulty, you are not alone—you have yourself.
Because struggling doesn’t mean you’re failing.
It means you’re human.
And meeting yourself with compassion, especially in these hard moments, is not only healing—it’s transformative.
Try this Somatic Self-Compassion Practice (For Days When You’re Struggling) now!
Episode timing:
00:00 - The Healing Power of Self-Compassion
03:15 - Somatic Self-Compassion Practice - How To do Self-Havening
06:25 - Somatic Self-Compassion Practice - Connecting With Your Felt Sense
10:09 - Somatic Self-Compassion Practice - Iffirmations To Normalize Your Struggle
13:35 - Somatic Self-Compassion Practice - Iffirmations To Soften Toward Yourself
21:08 - Conclusion
Learn more about Havening Techniques and the science behind them
Related: Enjoy more Iffirmation Meditations here
Havening Techniques® is a registered trademark of Ronald Ruden, 15 East 91st Street, New York. www.havening.org
Iffirmations to Cultivate Self-Compassion
Iffirmations to normalize/humanize your struggle:
What if it’s okay to feel this way right now?
What if lots of people struggle like this sometimes?
What if there’s nothing wrong with me for feeling this way?
What would it feel like to stop fighting with my feelings?
What would it be like to just accept my feelings right now?
What if my reaction here actually makes sense in a way?
Of course I feel this way because …
Iffirmations to Soften Toward Yourself
What if I can soften my heart towards myself right now?
What would it be like to soften my heart toward the part of me that’s struggling right now?
What if I can start to accept myself where I am and as I am?
What if I can love and accept myself even when I’m struggling?
What if I can love and accept myself especially when I’m struggling?
Who would I become if I could release my self-judgment and foster self-understanding instead?
What if I can gently be more accepting toward myself?
What would it feel like to become a steady source of love and compassion in my life?
What if self-compassion is my best route forward?
What if I truly and deeply deserve compassion?
What if I truly and deeply deserve compassion, because …
READY TO GO DEEPER ON YOUR Somatic HEALING JOURNEY?
Enroll in my free mini-course: The Feel it to Heal it Mini-Course
In 5 powerful mini-lessons you’ll:
Connect with your body and emotions in a deep and supportive way.
Learn exactly what it means to “feel it to heal it” (as well as experience 4 body-centered exercises to do just that).
Gain insight into your emotional patterns and knee-jerk reactions to life.
Learn a powerful mind-body technique to soothe your distressing emotions so you can increase your comfort with your emotions.
Use your deepening body awareness as a tool for healing and authentic living.
How was that Somatic Practice for Self-Compassion for you?
What shifted within you? And what do you realize about self-compassion that you didn’t know before?
Please let me know in the comments!
➡️ If you enjoyed this episode, I would love it if you would subscribe, rate, and review this podcast!
And please join me every Friday on this beautiful journey out of your head, and into your more embodied and authentic self. 🩷🩷🩷
Thanks so much for joining me today!
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Enjoy more like this: Havening Exercises, Iffirmations, Self-Compassion Exercises
About me
Hey, I’m Karena!
I’m a somatic emotional healing coach here to help you quickly identify and heal the subconscious blocks, old emotional wounds and self-sabotaging core beliefs that are holding you back!
Want to go deeper? Sign up for the Feel it to Heal it Mini-Course now!
Learn a body-centered approach to deep healing + wake up to the wisdom within!