Mindfulness vs Self-Compassion β Which Practice Is for You?
Mindfulness (FFMQ β Five Facet Mindfulness Questionnaire) measures five aspects of mindfulness: observing, describing, acting with awareness, non-judging, and non-reactivity. 14-39 items depending on version. It's the skill of noticing what's happening in the present moment without trying to change it.
Self-compassion (Kristin Neff) measures how kindly you treat yourself in difficult moments. Three components: self-kindness, common humanity (you're not alone), and mindfulness of emotions. 12 items.
Mindfulness is upstream β it's the prerequisite. You first need to notice you're suffering. Self-compassion is the response β how you treat yourself once you've noticed. Many people are mindful but still self-critical. If you notice but can't be kind to yourself, pick self-compassion.
When to use: Mindfulness β Five Facet Questionnaire (14 items)
- You often dwell on past or future
- You feel distracted and rarely present
- You're interested in meditation and mindfulness practice
When to use: Self-Compassion Scale β How do you treat yourself?
- You're harsh on yourself when you fail
- You suffer from perfectionism and self-criticism
- You notice your emotions but can't be kind to yourself
Not sure? Take both tests!