Savoring as Self-Compassion: 3 Essential Steps to Find Sweetness in Challenging Times
What is Savoring and Why It Matters
In these uncertain times, when stress and anxiety seem to dominate the collective consciousness, it’s more important than ever to cultivate practices that nourish our well-being. One such practice is savoring—intentionally noticing and appreciating the small moments of joy in daily life. When paired with self-compassion, savoring becomes a powerful tool for resilience, reminding us that even amidst difficulty, we can choose where to focus our attention.
How Savoring Can be a Form of Self Compassion
Savoring is an act of self-kindness, a way of slowing down and fully experiencing the beauty in the present moment. It can be as simple as truly tasting a piece of chocolate, enjoying the warmth of a cup of tea, or lingering in the presence of a loved one. This past weekend, I visited my parents, and after a long time apart, we shared a delicious meal together. It wasn’t just the food that we savored—it was the connection, the conversation, and the peaceful view of the river. These moments, when fully appreciated, create a sense of contentment and presence that can carry us through more challenging times.
3 Ways to Practice Self Compassion In Difficult Times
Kristin Neff, a leading expert on self-compassion, outlines three essential steps for offering ourselves kindness in difficult moments:
Recognize when you’re suffering. Acknowledge the distress or hardship you are experiencing without judgment.
Remember common humanity. Know that others are experiencing similar struggles, and you are not alone.
Offer yourself kind words. Placing a hand over your heart, you might say, “May I be kind to myself,” “May I give myself the compassion that I need,” or “May I be strong.”
Lately, I’ve found myself drawn into the cycle of consuming distressing news. Like many, I want to stay informed, but the constant stream of sensationalized media often leaves me feeling agitated and powerless. It’s in these moments that I remind myself:
My attention is mine. I can choose where to place my focus. Practicing self-compassion and savoring allows me to reclaim my energy and ground myself in what is truly meaningful.
The beauty of these practices is that they reinforce each other. Savoring strengthens positive neural pathways, buffering against stress and creating emotional reserves to draw from in difficult times. It shifts perspective, helping us meet challenges with more ease. It reminds us that, despite uncertainty, there is still joy to be found—if we take the time to notice it.
Savoring isn’t just about enjoying the good moments—it helps rewire your brain to recognize and hold onto positivity, which builds emotional resilience over time. Here’s how:
🌱 Strengthens Positive Neural Pathways – The more you notice and savor moments of joy, the more your brain learns to seek and amplify them, balancing out life’s difficulties.
🛡 Buffers Against Stress – When you consciously savor small pleasures, you create a mental “reserve” of positive emotions to draw from in tough times.
💛 Deepens Self-Compassion – Savoring reminds you that you deserve moments of joy and kindness, even when things are hard.
🔄 Shifts Perspective – Regularly appreciating small moments can help prevent stress from overwhelming your outlook, allowing you to meet challenges with greater ease.
Engage Your Senses Fully
Like any practice, savoring gets stronger with time. There are simple exercises that can help train your brain to savor more fully:
✨ Pause and Take It In: The next time you experience something enjoyable, take an extra few seconds to let it sink in fully.
✨ Use Your Senses: Tune into the texture, taste, and aroma of your food. Let the warmth of the sun on your skin register deeply.
✨ Gratitude Reflection: At the end of each day, recall one thing you truly savored and appreciate how it made you feel.
As my mentor Lynn Rossy shares in her book Savor Every Bite, this practice is essential for mindful living. It aligns with the Eat for Life program I teach, where the “S” in BASICS stands for Savor. Mindful eating and mindful living both encourage us to be present, engaged, and deeply appreciative of the richness of life.
Slow Down and Be Present
So, I invite you to pause today and ask yourself: What is one small moment you can savor? Whether it’s a deep breath of fresh air, the laughter of a friend, or the feeling of sunshine on your skin, allow yourself to fully experience it. These moments, however small, are acts of self-compassion. And in times like these, they matter more than ever.
