Seedward / printable practice
The Friend Test
A short self-compassion exercise from Seedward’s guide to compassion. Pause with three grounding phrases, compare your self-talk with what you would tell a friend, then choose one kind, honest next step.
Pause with these words
- “This is a hard moment.”
- “Others feel this too.”
- “May I be kind to myself right now.”
One page · printable · no sign-in needed
A moment for yourself
Give the moment a little room.
Say the words slowly, then adapt them until they feel truthful to you. This reflection is for personal practice; take only the step that feels useful to you.
- 01
Name the moment
What happened, without judging yourself?
- 02
Notice your self-talk
What are you saying to yourself?
- 03
Take the Friend Test
What would you say to a close friend in the same situation?
- 04
Choose a next step
What is one kind, honest response that fits this moment?
Adapted from the “Start with yourself” section of How to Become More Compassionate.