Befriend Yourself — Your Self-Compassion Toolkit

The Problem

"Most of us are fluent in kindness towards others and strangers to it in ourselves. We push, set higher bars and answer our own struggles with a harsh inner voice. Self-compassion is not self-pity or letting yourself off the hook; it is a more resilient and more honest way to live, and it can be practised."

What you'll achieve

Outcomes you can expect

Respond to your own difficulties with kindness instead of criticism
Use short practices, such as the self-compassion break, when things go wrong
Understand and befriend your inner critic
Leave with a personal self-compassion plan and see your own movement on the Self-Compassion Scale

The science behind it

What you'll learn

What self-compassion is and is not, and how it differs from self-esteem
How self-compassion works in the body: breath, touch, humming and kind words
Mindfulness practices including RAIN and a compassionate body scan
Common humanity, compassionate boundaries and loving-kindness practice

What's included

Everything you get

55 tools across a welcome and 7 modules
Kristin Neff's Self-Compassion Scale at the start and the end
Audio guides for practice tools and a check-in log that travels with you
A Foundation Note and a Course Materials reader for each module, plus private workbooks

Who it's for

The right fit

Designed for For anyone who tends to be hard on themselves and would like a kinder, steadier way of being.

Self-compassion means treating yourself with the same kindness and care you would offer a good friend who is struggling. Built on Kristin Neff's three elements of mindfulness, common humanity and self-kindness, the toolkit is designed to be felt in the body, not only understood in the head. A welcome and seven modules, each building on the last, take you from understanding self-compassion, to embodying it, to working with the inner critic, to a personal plan you can carry forward.

Common questions

FAQ

Who is this for?

Anyone who tends to be hard on themselves and would like a kinder, steadier way of being with themselves.

How fast should I go?

At your own pace. There is no rush, and no right way to feel.

Is self-compassion the same as letting myself off the hook?

No. The course separates self-compassion from self-pity and self-indulgence, and the research links it to healthier motivation and emotional resilience.

Ready to begin?

Meet yourself with the warmth you would offer a good friend

R1,195 /year · Annual subscription — 12 months’ full access

Buy Now →

Try it free for 24 hours

The whole course for a day, no card needed. Whatever you write is kept if you buy. Trial terms

Buy any 3 courses and save 20% — mix & match your own bundle.

Not sure this is the one? Find the right course for you →

Secure payment by PayFast.