Self-compassion is simple, but one of the most difficult parts of healing after sexual trauma. So many of us find it difficult to be kind to ourselves even though we might send kindness to others so effortlessly. I invite you to join me for these self-compassion journaling prompts to explore self kindness on a deeper level, involving our minds and bodies for a somatic, holistic journaling experience.
I invite you to explore all the prompts in this PDF (no email required) that is yours to keep, print, and share. This will also be linked after the journal prompts.
What is Self-Compassion?
If I were to summarize, self-compassion is giving ourselves kindness. Kristin Neff, PhD, a researcher in self-compassion and author, dedicated her career to educating others about how self-compassion is an accessible and evidence-based practice. She broke down self-compassion into three fundamental elements:
- Self-Kindness vs. Self-Judgment: Treating ourselves with the same genuine kindness we would give others.
- Common Humanity vs. Isolation: Understanding that we’re not alone in our suffering, and that our struggles are part of the human experience. This isn’t to compare ourselves to others to minimize our traumas, but to understand that we’re not the only ones going through difficult moments – we don’t have to face everything alone.
- Mindfulness vs. Over-Identification: This aligns closely with the views of yoga: being the observer of our emotions instead of feeling like we are our emotions or dismissing them entirely.
This information is sourced and paraphrased from Kristin Neff’s website, which you can explore more about here.
How Self-Compassion Benefits Trauma Survivors
Self-compassion is important for a happier, healthier relationship with ourselves, but it’s also beneficial for those who have experienced trauma.
This study from the National Library of Medicine explores how self-compassion benefits those with PTSD, giving a positive reframe (new way of thinking) compared to older, negative beliefs about oneself. It also allowed survivors to feel more confident in their healing process.
While self-compassion isn’t the entire healing process, it’s a supportive element to overall health and wellbeing.
A Somatic, Holistic Approach to Self-Compassion
These self-compassion journal prompts are for exploring your mind and body connection for a more holistic experience. It goes beyond, “what are you thinking,” and instead explores, “how do these thoughts feel in your body?” You can also accompany these prompts with a somatic practice like yoga or other movement based practices.
The purpose of combining our minds and bodies during journaling is to become more aware of how our thoughts affect our bodies (and the opposite). It may also be supportive to become the observer of our emotion when it’s felt in our bodies, instead of over analyzing our thoughts. I welcome you to include this awareness in these journal prompts if you choose, or to journal as you normally would.
5 Self-Compassion Journaling Prompts for Trauma Healing
Before journaling, I welcome you to find a comfortable space, perhaps finding a moment of grounding. You might choose to settle into the ground, chair, or surface supporting you, and inhale slowly into your belly, exhaling when you’re ready. This supports grounding you into the present for a more supportive journaling experience.
If you are new to somatic healing and wish to explore this through a trauma-informed lens, I welcome you to begin with this beginner’s guide to somatic yoga.
I invite you to explore the prompts that speak to you and modify them however you choose. There is no right or wrong way to interpret these prompts.
1. A Letter to Your Younger Self
Many survivors feel like they didn’t receive the love or words they needed surrounding their traumas. This can lead to feeling like they somehow deserved it, or that they’re alone in their experience. This type of journal prompt allows us to reconnect with the past to give ourselves the words we deserved to hear.
It’s also supportive because it’s easier to give others kindness than ourselves, so it’s as if we are writing to someone else. I find this to be most impactful if I write this as if it were to someone else, then reread it as if someone else were saying those words to me. This has created powerful shifts within my healing and has promoted the most self compassion.
Prompt:
If you like, you might choose to write a letter to the younger version of yourself. I invite you to offer kindness and compassion, maybe sending words that would have supported you. What did you need to hear during that time that wasn’t said to you? What words can you give to reassure that this version of you is safe now? What are you proud of that you would want your younger self to know about who you have become?
Somatic Exploration:
You might choose to read your words, identifying where in your body you notice sensation. Where do you notice tension? Or love? Or even release?
2. Honoring Our Bodies Reflection
Many sexual trauma survivors feel as though their bodies are something that holds shame and can’t be fully lived in. We can become angry toward our bodies, maybe even picking ourselves apart for perceived flaws – or trying to alter our bodies to look differently compared to when our traumas occurred. There is no wrong way to feel after trauma, and we can take small steps to reconnect the love of our bodies.
You are so deserving of feeling safe and supported in your own body.
Prompt:
I welcome you to journal about the positive ways your body has supported you (you can do as many as you like). Maybe it’s the fact that your legs carry you through your day, your smile lights up others, how your hands cook for you, or you love a certain part of your body. It could even be as simple as being grateful for your heartbeat.
Somatic Exploration:
Once you’ve finished journaling, and if you feel comfortable, you might place a hand on this part of you and send love to this area. What does it feel like to do this? Feel free to end this at any time, and there are no right or wrong sensations to feel.
3. Unapologetic Release
One way to send ourselves compassion is to first feel lighter in our bodies. There is an interesting correlation between how we feel and how we speak to ourselves. Have you ever done something that gave you confidence and then felt like you were on top of the world? How did you speak to yourself? Usually, our self-talk is more positive when we feel positive.
Writing is an effective way to release, which can then support releasing negative emotions and feelings, leading to a gentle shift which can lead to more self-compassion. This isn’t about faking positive emotion, because it will happen naturally when we finally get things off our chest. I also offer a gentle reminder that you don’t always have to feel differently after journaling, but this can be a supportive option to start with.
Somatic Exploration (Before):
This prompt accompanies two moments of body awareness, one before and one after journaling. You don’t need to go too in depth. A simple sentence or two about how you feel emotionally, energetically, or physically is supportive.
Prompt:
When you’re ready to journal, I welcome you to set a timer for as long as you feel comfortable (you might choose to begin with 5-10 minutes, and you can always extend this time if you need.) When the timer starts, I welcome you to write with no prompts. It can be about anything, it doesn’t need to make sense, and it can even be a fictional story. Wherever the pen takes you is fine, and this is to release anything you feel you need to write out – without apologies.
If you find yourself in an immediate writer’s block, you might choose to summarize your day so far, or the previous day if you’re doing this first thing in the morning. Other thoughts might arise, they may not – there is no correct or wrong way to journal this prompt.
Somatic Exploration (After):
Once your time is over, I welcome you to take a deep breath and notice again how your body feels. What has shifted energetically, emotionally, or physically? Did anything arise for you?
4. Uniquely Yours Prompt
We’re all unique in our anatomies, thoughts, experiences, and strengths. We can sometimes forget our stronger qualities when we focus on our weaknesses. We live in a culture that is about continuous progress, fixing, and correcting with quick solutions. It’s natural to feel like there is always something we need to improve.
Prompt:
For this prompt, I welcome you to take a break from this hidden pressure, and instead explore your strengths. What can you do that leaves others in amazement? Or how do you make people feel in ways that no one else can? What is something you’ve done that left yourself in awe, leaving you proud of yourself?
Somatic Exploration:
After journaling, I welcome you to feel where you notice sensation in your body or any emotions that arise for you. Do you sense more lightness? Heaviness? What is it like to realize your strengths?
5. Capable of Kindness
Sometimes, it can feel so frustrating to send ourselves kindness that it feels like we’re not even capable of doing this. This prompt challenges that belief by allowing us to acknowledge the moments we were kind to others.
Prompt:
I welcome you to write a list of as many kind things you have said or have done for someone else. They can be large gestures, gift giving, sending compliments, or something simple like holding the door open for someone. I welcome you to write as much as you like. Optional: If you remember, I welcome you to write about how the other person reacted to your kindness. I invite you to steer more toward when you received positive reactions.
Somatic Exploration:
When you’re done, I welcome you to take a moment and bring yourself back to that feeling of when you were kind to someone else. How did that feel in your body? Can you notice a specific area? Is it possible to send the love you had for others onto yourself? It’s okay if this feels unfamiliar. You could skip this last part and use a few moments to acknowledge that you’re completely capable of kindness, and that it’s possible, over time, to one day send this love to yourself.
I invite you to explore these prompts for later reference in this PDF. (No email required.)
Overview
When we bring our mind and body connection to our personal self-compassion practice, it can feel more genuine, because it’s felt within our bodies.
Self-compassion is so important for healing because it’s how we become our own healing advocate, best friend, and supportive voice that we may not have had. How we speak to ourselves also has a profound impact on how we speak to others. I find the most loving and kind people in my life rarely speak ill of themselves, it all begins within. And we deserve that same love and kindness, even if it takes time to get there.
Supporting Self-Compassion with Yoga Classes
I invite you to explore my free, private library, the Cozy Corner, for trauma-informed yoga classes. These focus on common themes experienced by sexual trauma survivors to increase self-compassion, reduce stress, and increase mindfulness. I invite you to join me inside!
