Over the past two decades, a growing number of compassion based approaches have been developed across psychology, neuroscience, contemplative traditions and education. While these programs vary in their origins and methods, they share a central aim: to cultivate compassion for self and others and to reduce distress linked with shame, self criticism and disconnection.
Research summarised by Kirby, Tellegen, and Steindl (2017) shows that compassion based interventions can be effective for improving mental health and wellbeing across a wide range of populations.
Below are summaries of some of the most common compassion based approaches and programs. Additional approaches and further details for helping professionals will be added over time.
Compassion Focused Therapy (CFT) and Compassionate Mind Training (CMT)
Main website: Compassionate Mind Foundation
Compassion Focused Therapy (CFT) was developed by Paul Gilbert after observing that many clients understood their difficulties on a cognitive level but continued to struggle to feel safe or soothed emotionally. CFT integrates evolutionary psychology, attachment theory and affective neuroscience to help individuals regulate threat based emotions and cultivate compassion as a guiding motivation for change. Compassionate Mind Training (CMT) is the skills based component of CFT and is designed to help individuals develop the qualities of compassion for themselves and others. It offers experiential practices that support the development of a compassionate mind and a compassionate sense of self. Practices include soothing rhythm breathing, compassionate imagery and reflective writing. CMT has been developed into an eight week program and evaluated by Chris Irons and Charlie Herriot Maitland. Research shows that CFT can support positive outcomes for a wide range of clinical issues and for self esteem, although more research is still needed.
CFT is usually offered by practitioners trained through the Compassionate Mind Foundation and partner organisations worldwide. The Compassionate Mind Training eight week program is delivered by facilitators who have completed the CMT eight week Facilitator Training Course.
Resources:
Book: Gilbert, P. (2009). The Compassionate Mind.
Book series: The Compassionate Mind book series offers workbooks based on CFT for specific difficulties.
Audio practices are available on the Compassionate Mind Foundation website.
Mindful Self Compassion (MSC)
Main website: self-compassion.org
Mindful Self Compassion (MSC) is an evidence based program developed by Christopher Germer and Kristin Neff. It integrates mindfulness and self compassion skills that help individuals respond to difficult emotions with greater kindness, reduce self criticism and strengthen emotional resilience. The program was initially tested with the general community and was found to improve self compassion, mindfulness and overall wellbeing. More recent research has shown benefits for anxiety, depression, stress and emotional experience.
MSC is usually offered as an eight week group program, either online or in person, taught by certified instructors through the Center for Mindful Self Compassion.
Resources:
Neff, K. and Germer, C. (2018). The Mindful Self Compassion Workbook.
Further practices and resources can be found on self-compassion.org and the Center for Mindful Self Compassion website.
Compassion Cultivation Training (CCT)
Main website: compassioninstitute.com
Compassion Cultivation Training (CCT) was developed by Thupten Jinpa and colleagues at Stanford University. It integrates contemplative traditions with modern psychology to strengthen empathy, compassion and kindness toward oneself and others through guided meditation and reflective exercises. Early studies with community participants showed that CCT increased compassion, and another study demonstrated improvements in mindfulness and emotional experience.
CCT is offered as an eight week course taught by certified Compassion Cultivation Training Teachers who are trained through the Compassion Cultivation Training Institute.
Resources:
Jinpa, T. (2015). A Fearless Heart: How the Courage to Be Compassionate Can Transform Our Lives.
A range of media and guided practices are available from the Compassion Institute.
Choosing the Right Approach
All compassion based programs share a common foundation, which is the intention to help people relate to themselves and others with greater warmth, understanding and courage. The most suitable starting point often depends on your goals and circumstances.
If you are seeking support for concerns such as anxiety, depression, shame or trauma, a clinical compassion based approach such as Compassion Focused Therapy (CFT) or Compassionate Inquiry may be the most appropriate. These approaches are designed to support people experiencing clinical difficulties and are best undertaken with a trained professional.
If your focus is personal growth, emotional balance or deepening an existing mindfulness practice, wellbeing programs such as Mindful Self Compassion and Compassion Cultivation Training offer structured and accessible ways to build compassion in everyday life.
Whichever approach you choose, compassion practice is a lifelong path. It can nurture resilience, deepen connection and support a gentler, more grounded relationship with yourself and the people around you.