Use this exercise to explore different perspectives, leading to a more balanced, kinder view of yourself.
- Set up three empty chairs (or if that’s just not happening, imagine it in your head).
- Label one as The Criticizer (your inner critic), the second as The Criticized (the part of you that feels judged), and the third as The Compassionate Observer (the part of you that offers understanding and compassion).
- Identify an issue that causes self-criticism or that you want to generate more self-compassion for.
- Sit in the first chair and take on the role of The Criticizer. Express how they would think and feel about the issue. Notice what words you use, the tone of your voice, and how it makes you feel.
- Next, sit in the chair of The Criticized. Express how The Criticizer makes you feel. Are you angry, sad, or hurt? Does this make you feel unworthy, unloved, or inadequate?
- You can switch between the two seats to really tap into how you feel.
- Now, take on the role of The Compassionate Observer. Think about how you would respond to the others without judgment. Reflect on your core values and beliefs and verbalize what you would say to The Criticizer and The Criticized.
- Notice any common ground that you might find between the two. Then, reflect on the words and tone you use as The Compassionate Observer. How does this make The Criticized feel?
- Stop whenever it feels right and write any insights down to help you reflect further.
- Set an intention from the insights you’ve gained to help you show more self-compassion moving forward.