The Gentle Revolution

We've reached Day 7. You made it! 🎉

Over the past week, you've practiced: - The Self-Compassion Break - Soothing touch - Understanding your inner critic - Connecting to common humanity - Reframing harsh self-talk - Being with difficult emotions That's a lot of new neural pathways you've been building. Today isn't about learning something new. It's about integration - bringing it all together and creating your path forward.

TODAY'S PRACTICE: YOUR SELF-COMPASSION COMMITMENT (20 minutes)

Grab a journal or piece of paper. Let's reflect.

PART 1: WHAT SHIFTED? - What surprised you this week? - Which practice resonated most? - What felt hardest? Why? - How did your relationship with yourself change (even slightly)? - What did you learn about your inner critic? PART 2: IDENTIFYING YOUR TRIGGERS When do you most need self-compassion? Check all that apply (or add your own): □ When I make mistakes □ When I'm comparing myself to others □ When I'm stressed or overwhelmed □ When I receive criticism □ When I don't meet my own expectations □ When I'm tired or depleted □ When I'm feeling anxious or sad □ When I'm procrastinating □ When things feel out of control □ Other: _______________

PART 3: YOUR PERSONALIZED TOOLKIT For each trigger you checked, choose ONE practice you'll use: Example: - When I make mistakes → Self-Compassion Break - When I'm stressed → Soothing touch + 3 breaths - When comparing → Common humanity reminder - When inner critic is loud → The Best Friend Test

PART 4: YOUR COMMITMENT Complete these sentences: "I commit to practicing self-compassion by..." (Be specific: When? How often? Which practice?) "When I forget (because I will), I'll remember by..." (What's your reminder? Post-it note? Phone alarm? Bracelet?) "If I slip back into harsh self-talk, instead of criticizing myself for that, I'll..." (Meta self-compassion: being kind to yourself for not being perfect at self-compassion!)

PART 5: FINAL PRACTICE - LOVING-KINDNESS FOR YOURSELF (10 minutes) Find a comfortable position. Hand on heart. Close your eyes and take a few breaths. Bring yourself to mind - exactly as you are right now. Imperfect, struggling, doing your best. Offer yourself these wishes (or create your own): "May I be safe." "May I be peaceful." "May I be kind to myself." "May I accept myself as I am." Breathe with each phrase. Feel them, don't just think them. Add anything else you need to hear: "May I forgive myself." "May I remember I'm not alone." "May I be patient with my journey." Rest in this for a few minutes.

WHAT COMES NEXT?

Seven days is just the beginning. Self-compassion isn't something you achieve - it's something you practice. Some days will be easier than others. You'll forget. You'll slip back into old patterns. And when you do - that's when you need self-compassion most. The practice isn't perfection. The practice is noticing when you've been harsh, and choosing kindness anyway. Again and again and again.

KEEPING THE MOMENTUM: Here are some ways to continue: - Revisit these emails when you need a reminder - Join my newsletter for ongoing support - [If applicable: Join my full 8-week MSC course starting in ___] - Find an accountability buddy to practice with - Set a daily reminder to check in with yourself - Return to one practice every morning for 5 minutes

Remember: Being kind to yourself isn't selfish. It's how you sustain everything else you care about. Thank you for showing up for yourself this week. That took courage, and I'm proud of you.

With so much warmth, Sini 💜

P.S. I'd love to hear about your experience. Reply to this email and tell me: What was your biggest takeaway from this week?