Self-Compassion Journey
A short, guided journey to help you meet yourself with more awareness, kindness, and support, especially in the moments that feel most challenging.
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Introduction
An overview of the journey and how to move through the practices, along with how to use the reflection guide if you’d like to go deeper.
An overview of the journey and how to move through the practices, along with how to use the reflection guide if you’d like to go deeper.
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Day 1: Beginning With Mindfulness
Learn a simple way to pause and notice what’s happening in your thoughts, body, and emotions.
Learn a simple way to pause and notice what’s happening in your thoughts, body, and emotions.
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Day 2: Understanding Your Inner Critic
Begin to recognize the voice of the inner critic and understand what it is trying to do.
Begin to recognize the voice of the inner critic and understand what it is trying to do.
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Day 3: Exploring our Common Humanity
Explore what changes when you remember that struggle is part of being human, not something that sets you apart.
Explore what changes when you remember that struggle is part of being human, not something that sets you apart.
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Day 4: Embracing Self-Kindness
Practice responding to difficult moments with more care, and begin to ask what you need.
Practice responding to difficult moments with more care, and begin to ask what you need.
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Day 5: A practice to support self-compassion
A guided practice to bring everything together and support yourself more directly in challenging moments.
A guided practice to bring everything together and support yourself more directly in challenging moments.
What to Expect
A short, self-guided journey to help you develop a steadier, more supportive relationship with your inner experience.
Over five lessons, you’ll learn how to recognize patterns of thinking and self-criticism, understand how they operate, and begin to relate to them with more awareness and care.
Each lesson includes a short teaching, a guided practice, and a brief follow-up to support your experience.
You’ll also find a downloadable reflection guide in the introduction lesson, with brief summaries, questions, and simple ways to continue exploring the practices in your daily life.
The aim is not to change or fix what you’re experiencing, but to begin relating to it differently. From that shift, more clarity, steadiness, and choice can emerge.
What You'll Learn
WHY SELF-COMPASSION?
Research shows that people who practice self-compassion tend to experience:
lower levels of anxiety and depression
greater emotional resilience
more sustainable motivation
healthier relationships
Self-compassion is not about being soft. It’s about developing the capacity to meet difficulty with clarity, steadiness, and care.
This journey offers a starting point for learning how to relate to yourself in that way.
Simple ways to notice what’s happening in your mind and body, and respond with more awareness
Practical Techniques
Small, accessible practices you can bring into your day in just a few minutes
Simple Concepts & Practices
Approaches drawn from mindfulness and compassion research that support resilience and emotional balance
Science-backed Strategies
A way to begin relating to yourself with more kindness instead of criticism
A Starting Point
Meet Your Instructor
Victoria Fontana
Victoria Fontana is a mindfulness and compassion teacher and Executive and Leadership Coach, PCC. She is certified in Mindfulness-Based Stress Reduction (MBSR), Mindfulness-Based Cognitive Therapy (MBCT), and Compassion-Based Resilience Training (CBRT). She teaches mindfulness-based courses for The Mindfulness and Health Institute, as well as collaborates with the Nalanda Institute for Contemplative Science and offers courses in organizations and privately.
As an adjunct professor at IE University’s Center for Health, Wellbeing & Happiness and the Master in Management, she has developed courses in mindfulness, compassion, well-being, and Authentic Leadership. She also co-founded and oversees the Spanish-language International Mindfulness Day, introduced in 2020. Victoria has coached faculty members and academic leaders as well as in organizations. She serves as an Executive Coach at Harvard Business School.
Trained internationally in mindfulness, compassion, and embodied practices, Victoria holds an MSc in Mindfulness-Based Approaches from Bangor University, an MA in Education from the University of Washington, and a Certificate in Contemplative Psychotherapy from the Nalanda Institute for Contemplative Science.