What is a self compassion morning routine?

A morning that starts by getting still and giving yourself permission before asking anything hard of your body. This one opens with seven minutes of mantra practice, then a written line such as "today I give myself permission to ___", then a strength session and fifteen minutes of reading.

How long does it take, and do I need to pray or meditate already?

About 82 minutes. The opening is a mantra practice anyone can do, and the strength session is three or four big sets finishing on a weight that felt hard but still possible.

Who inspired this Burst?

Brené Brown, a research professor at the University of Houston and author of Daring Greatly and Atlas of the Heart, whose work centres on vulnerability, shame and courage. The sequence is Bearmore's own, built from what she has shared publicly, and is not a record of her actual routine.

Hard on the Weights, Easy on Yourself

Quality: Very good· 92.7%Effort: Manageable· 01h 22m

·Inspired by Brené Brown

When it’s time to be on your own team.

Train hard without the voice in your head making it harder. A short meditation, an intention for the day, then a resistance training session.

The runsheet

1
Mantra practice
Mantra
Take a moment to get still. This can be done through mantra practice for just seven minutes.
7 min activitySetup 1 min · Reset 1 min · 9 min all-in
Bearmore’s thoughts on doing mantra before intention setting
This pairing is especially effective because a clear, focused mind frames intentions crisply, allowing words to flow more easily.
2
An intention
Intention setting
Give yourself a daily written permission to feel awkward, brave or unsure in the day ahead. One specific line to write: today I give myself permission to ___.
5 min activitySetup 1 min · Reset 1 min · 7 min all-in
Bearmore’s thoughts on doing intention setting before resistance training
This can pair well because intention setting may sharpen attention before training, even if the workout itself quickly becomes the main focus.
3
Strength session
Resistance training
Training is non-negotiable for managing your energy. It’s a real session, three or four big sets, finish on a weight that felt hard but still possible.
30 min activitySetup 8 min · Reset 11 min · 49 min all-in
Bearmore’s thoughts on doing resistance training before reading (mindful)
This can be a good pairing because once breathing settles, the cleared head from lifting can carry into focused reading.
4
Read a chapter or an essay
Reading (mindful)
Reading is part of how you stay sharp. Fifteen minutes reading a chapter, an essay, or a poem.
15 min activitySetup 1 min · Reset 1 min · 17 min all-in
Time well spent.
1h 22m spent doing something good for yourself.

The breakdown

Burst evaluation

QualityVery good· 92.7%

Sequencing100%

Logistics85.3%

DifficultyManageable· 0

Total activity82m / 149mManageable

Physical activity30m / 59mManageable

Mental focus27m / 29mGentle

Introspection5m / 29mGentle

Creativity0m / 59mGentle

+ 4 more conditionsHow we assess →

Wellbeing focus

The relative wellbeing focus of this Burst.

HighEmotional

HighPhysical

HighSelf

MedSocial

HighIntellectual

About this Burst

This Burst is built on three anchors to stick to even when life is tough: written permission slips via intention setting, non-negotiable movement for the body, and a short prayer or quiet meditation session. This Burst opens with the meditation, then the permission slip, then the weights. The prayer can be substituted cleanly with a mantra session for users who don't pray.

Authors & thinkers Book lovers Burn some energy Mental-health voices Morning Off the podcasts Under 2 hours A new morning routine Most loved

Common questions

Hard on the Weights, Easy on Yourself1h 22m · free in the app1h 22m · free in the app