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Self-compassion often begins with what you speak and think. The more intentional - that is, deliberate and purposeful - you are about what you focus your thoughts on and what you speak, the more loving and gentle you are to yourself, which assists in healing your wounds and old scar tissue.
When you are hurting, if your words are filled with shame, self-judgment, and condemnation, such as, "You're stupid" or "You messed up again," you are likely to feel weak, powerless, and hopeless. To help yourself heal, pay attention to what you speak - for words do have the power to create love, hope, and new possibilities.
In addition, what you speak is critical because it helps reveal to you what you are thinking. And your thoughts are really where healing begins. Often you might not even know what you're thinking until you hear yourself say certain things. Talking out loud to yourself, in a conversation with a loved one or counselor, or writing in a journal helps your get clear about what you are thinking. As you have more clarity about what you're thinking and why, you can assess whether those thoughts support you in your healing. If they don't, then you can replace those unsupportive thoughts with supportive ones.
What you speak also greatly shapes your actions. Each time you speak words that reflect the vision you have for yourself, you strengthen your commitment to achieve that vision. And, you gain clarity for what you need for your life to realize your vision.
What thoughts do you have that are unsupportive in your healing process? What words can you speak to yourself right now that will assist you in having more compassionate with yourself? What actions might you take to bring more love, hope, self-compassion, and new possibilities into your life?

Ways to Practice More Self-Compassion

1. Practice Lovingkindness
Put your hand on your heart and say:
May I be safe
May I be happy
May I be healthy
May I be at peace.

**(Add any other word you envision for yourself.
For example, healed, whole, kind, etc.)

2. Focus on the Good
Focus on what is good and going right in your life.
Find ways to express your gratitude for those things - speak it out loud, think about it throughout the day, start a gratitude journal, etc.

3. Practice "Love and Understanding"
When you are having a hard time, or a bad day, or being hard on yourself...
Put your hand or both hands over your heart,
Focus on your own heart and
Repeat "I am full of love and understanding"
over and over again - silently or out loud -
until you are feeling better

4. Practice Deep Breathing
When you are having a hard time, or a bad day, or being hard on yourself...
Focus on your breath.
Breathe in through your nose (inhale)
Breathe out through your mouth (exhale)

Simply breath in and out while thinking:
"I am breathing in"
"I am breathing out"