3 Steps to Start Witnessing Yourself with Compassion
Simple tools from my sessions that anyone can try
Why Witnessing Matters
Most of us live on autopilot — reacting, suppressing, or overthinking instead of truly listening to ourselves.
But healing begins when we pause and say:
“What am I really feeling right now? Can I meet it with kindness instead of judgment?”
This is what witnessing with compassion means. And the good news? You can start practicing it today — in just a few minutes.
Step 1: Pause & Breathe
When emotions rise (stress, sadness, anger), our instinct is often to push them away or react.
Instead, try:
- Take 3 slow, deep breaths.
- Place a hand on your heart or belly.
- Say to yourself: “It’s okay. I’m safe in this moment.”
This simple pause creates space between you and the emotion — the first step toward witnessing.
Step 2: Name What You Feel (Without Judgment)
When we give our emotions a name, we make them less overwhelming.
Ask yourself:
- “Am I feeling sad, anxious, angry, or something else?”
- “Where do I feel it in my body — chest, stomach, shoulders?”
Don’t try to “fix” the feeling. Just acknowledge it — like saying hello to a guest at your door.
Step 3: Offer Yourself Kindness
This is where compassion comes in.
Ask gently:
- “What do I need right now?”
- “If my best friend felt this way, what would I say to them?”
You may need rest, support, or simply a moment of quiet. Meeting your needs with kindness rewires how you relate to yourself — from criticism to care.
Why This Works
These steps are rooted in the principles of Compassionate Inquiry:
- Awareness (noticing the feeling)
- Curiosity (exploring without judgment)
- Compassion (responding with care)
This is the same foundation we use in The Art of Witnessing program — and anyone can start practicing it daily.
Final Thoughts
Witnessing yourself with compassion doesn’t mean avoiding your pain. It means meeting yourself where you are — with presence, patience, and kindness.
If you’re ready to go deeper into this practice, I invite you to experience:
The Art of Witnessing using Compassionate Inquiry & Yogic Practices — where you’ll learn to hold space for your emotions and grow through them.
With warmth,
Amulya Parmesh
Join Glitz Arogya and begin a journey of authentic living — through the Art of Witnessing.
About the Author :
Amulya Parmesh, MSc Psychology (BPS), YCB-certified Yoga Teacher & Evaluator, and Holistic Therapist (CI, PRT, CBT), is the founder of the Glitz Arogya Mind-Body Program. She brings a unique blend of scientific understanding and yogic wisdom to her practice. Glitz Arogya is dedicated to empowering individuals to achieve holistic well-being through integrated mind-body therapies.
