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Objective: To calm the mind and body. Method: Breathe deeply and slowly in a smooth, rhythmic manner.

Objective: To develop a more compassionate self. Method: Practice exercises that cultivate compassion towards oneself and others.

Objective: To enhance self-compassion. Method: Write a letter to oneself from a compassionate perspective, focusing on understanding and kindness.

Objective: To cultivate mindfulness and compassion simultaneously. Method: Engage in mindfulness meditation with a specific focus on developing compassion.

Objective: To strengthen the feeling of safety and compassion. Method: Visualize compassionate figures and focus on their qualities and the feelings they evoke.

Objective: To create a sense of safety and comfort. Method: Visualize a safe, peaceful place and immerse yourself in the details and sensations.

Objective: To translate compassion into action. Method: Engage in small acts of kindness and note the feelings and thoughts that arise.

Objective: To practice receiving compassion from others. Method: Imagine receiving compassion from a real or imagined compassionate other, focusing on the feelings it elicits.

Objective: To develop compassionate perspectives towards different aspects of oneself. Method: Visualize compassionate interactions between various aspects of oneself, such as the critical self and the suffering self.