Self-compassion practices are exercises that allow us to treat ourselves with the same warmth and understanding we would offer a dear friend. After decades of caring for others (children, partners, careers), learning to extend that kindness inward can become an act of self-love that significantly impacts our paradigm, as well as give a boost to our self-worth, which may need some extra TLC at this phase of life.
Why We Need Self-Care Practices as Women Over 60
We can easily fall into a trap of believing that by midlife we should have it all figured out; that the window for dreaming has closed, that carving out time for self-care is selfish or indulgent, and that everything we’ve lost (youth, energy, opportunity) defines us. These myths erode our confidence and keep us from approaching this chapter with genuine curiosity and acceptance.
Each of these beliefs steadily undermines our confidence and well-being. Every opportunity we forego, every adventure we abstain from, every hope we abandon reinforces this negativity, and soon we can find ourselves in a downward spiral.
Letting go of these falsehoods frees us to approach this chapter with a more positive mindset, open to possibilities of new joy and fulfillment ahead and paves the way for growth, resilience, and renewed purpose.
Five Daily Self-Compassion Practices to Grow Kindness from the Inside Out
As we embrace our 60s and beyond, cultivating self-compassion practices becomes a loving tribute to the wisdom we’ve gathered over the years. These five self-compassion exercises invite us to slow down, settle into our body, and offer ourselves the same kindness we’ve so freely given to others for such a long time.
Each practice is designed to help us nurture a deeper, more trusting relationship with ourselves.
Mindful Breathing with Gentle Mantras
Cultivating self-compassion starts with your breath. Pause two or three times a day for a focused inhale and exhale, letting each cycle anchor you in the present moment. During each exhale, softly repeat a mantra such as “I am here” or “I deserve kindness.” This gentle affirmation rewires your inner dialogue, replacing harsh self-criticism with steady warmth.
The Self-Hug Ritual
When stress or self-doubt surfaces, wrap your arms around yourself in a comforting embrace. Hold the hug for at least 20 seconds while inhaling deeply. Feel your hands resting on your shoulders or upper arms, sending signals of safety back to your brain. This simple gesture releases oxytocin (the body’s natural “cuddle hormone”) and reminds you that you’re worthy of your own care.
Compassion Breaks to Interrupt Negative Self-Talk
Set quiet reminders on your phone or calendar four times daily. When the alert chimes, stop whatever you’re doing for 30 seconds and ask: “What am I feeling right now?” Acknowledge your emotion, then offer yourself the phrase, “May I be kind to myself.” These pauses build muscle memory for kindness and defuse patterns of rumination.
Gratitude Mapping for Small Joys
Each evening, jot down three moments from the day that warmed your heart. They can be as simple as a bird singing, a text from a friend, or the taste of your favorite tea. Maintaining this gratitude log will train you to notice and celebrate everyday blessings, reinforcing a compassionate lens through which to view your life.
Loving-Kindness Meditation Tailored for Busy Schedule
Find two uninterrupted minutes. Close your eyes and silently repeat: “May I be safe and protected, may I be happy and at peace, may I live with ease.” Then extend each phrase to someone you love, and finally to a neutral or challenging person. This brief practice broadens your heart, nurturing compassion for yourself and others alike.
These five daily rituals can be your steppingstones toward lasting self-compassion. Try to incorporate one or more today; notice how your inner voice shifts from critique to care.
Self-Compassion Practices: Tools for Major Transitions
Managing Retirement Anxiety with Inner Dialogue Shifts
Retirement often brings a swirl of questions about identity, worth, and daily structure. Begin by noticing your inner voice whenever worry arises.
- Ask yourself, “What am I truly afraid of?” and name that fear without judgment.
- Replace “I’ll be bored” with “I have time to explore what energizes me.”
- Use a phrase like “I honor my years of contribution” whenever self-doubt surfaces.
These intentional dialogue shifts reframe retirement from an ending into a new opportunity for self-compassion and discovery.
Navigating Grief Around Health or Loss of Loved Ones
Grief can surface unexpectedly, whether prompted by health scares or the passing of someone close to you. Infuse compassion into your sorrow by acknowledging each emotion: sadness, anger, relief, or guilt.
- Write a letter to the part of you that aches, offering kindness and understanding.
- Create a simple ritual like lighting a candle or playing a meaningful song to honor memories.
- Reach out to a trusted friend, asking only to be heard, not fixed.
By leaning gently into the pain, you give yourself permission to heal at your own pace.
Embracing the “Second Act” of Love, Friendship, and Purpose
Midlife can spark surprising new beginnings in relationships and passions. Tap into your curiosity by asking, “What small step could bring joy today?”
- Commit to a weekly coffee date with an old friend or a neighbor.
- Enroll in a local class like painting, dance, or a book club to meet kindred spirits.
- Volunteer for causes that align with your values, infusing each act with compassion.
This “second act” isn’t a rehash of the past but a creative journey, fueled by the inner kindness you now enjoy.
Self-Compassion Practices: Guided Journal Prompts
Guided Journal Prompts to Uncover Hidden Self-Criticism
- Reflect on today’s toughest moment. What phrase did my inner voice repeat?
- Describe my inner critic as if it were a person. What name and traits would it have?
- Imagine a compassionate friend overhearing that critic. What would they say in response?
- List three concrete facts that contradict today’s self-criticism.
- If I could rephrase each harsh thought into a kinder one, how would it read?
Use these prompts to shine a light on self-judgments and begin rewriting them.
Space to Celebrate Overlooked Strengths
- Dedicate one page for each of your own personal strengths. Resilience, creativity, empathy, curiosity, humor, whatever traits come to mind that you are proud of in yourself.
- For each, jot quick notes on how it’s shown up recently (in a conversation, a project, a moment of self-care).
- Leave room for new strengths to surface; your workbook and notes will expand as you grow!
This intentional celebration cultivates a compassionate lens toward your own achievements and qualities. By including these prompts in your routine, you’ll deepen self-awareness, interrupt harsh inner dialogue, and nourish a kinder relationship with yourself.
Self-Compassion Practices: Building a Compassionate Community
How to Start a “Kindness Circle” with Friends or Local Meetups
Gather a small group of women who share a desire to uplift one another. Choose a comfortable, distraction-free location (someone’s living room, a community center, or a quiet café).
- Set a simple agenda: a brief check-in, one compassion-focused prompt (e.g., “What’s a struggle you’re facing this week?”), and a closing gratitude round.
- Rotate facilitation so each member has a chance to guide the group and practice compassionate listening.
- Agree on confidentiality to create a safe container for honest sharing.
This regular circle becomes fertile ground for empathy, mutual encouragement, and fresh perspectives on challenges big and small.
Virtual Gatherings and Online Support Groups
When distance or schedules make in-person meetings tricky, turn to digital platforms.
- Create a private Facebook group, a WhatsApp broadcast list, or a Slack channel dedicated to daily kindness check-ins.
- Schedule brief, weekly video calls (20-30 minutes) using Zoom or Google Meet; focus on guided compassion breaks or meditations.
- Share resources: a podcast episode on self-compassion, an inspiring article, or your own journal reflections.
- Use reaction stickers or emojis to celebrate milestones, honors efforts, and keep the tone warm and encouraging.
Virtual connections ensure you never have to face a tough moment alone, and they stretch your circle of support beyond geographic limits.
Partnering for Peer Coaching and Accountability
Pair up with a “compassion buddy” who checks in on your self-kindness goals and vice versa.
- Define a realistic check-in rhythm: daily texts, bi-weekly calls, or monthly coffee dates.
- Set intentions together (“I’ll do five compassion breaks this week; you’ll try the self-hug ritual three times”).
- Celebrate each other’s wins and troubleshoot hurdles without judgment.
- Keep a shared log like an online doc or notebook where you track progress, record insights, and adjust practices as needed.
This one-on-one support amplifies your commitment, helping you stay grounded in compassion even when life gets hectic.
Through kindness circles, virtual meetups, and peer coaching, you can reinforce the self-compassion practices described and at the same time, cultivate a network of women who lift each other up. Choose one community-building step today and watch how your own kindness blossoms, both inward and outward!
Thank you as always for reading.
Let’s Start a Conversation!
Which of the self-compassion practices do you hope to try first? Share your intentions with us in the comments! Have you tried any of the self-compassion practices described? What lessons or tips do you have to share with us? Do you have other thoughts about self-compassion that you are willing to share or a story about how self-compassion has played a role in your life? What do you think is our greatest challenge in treating ourselves with self-compassion? What are some strategies you think could be helpful in overcoming them?
