Theme: Understanding what self-compassion is (and is not)

Objectives: 1) Introduce the concept of self-compassion in a culturally sensitive way; 2) Build safety, trust, and group cohesion; 3) Normalize struggles with self-kindness in Korean and Korean American contexts.

Activities: 

1. Warm-Up: What brings you here? (Group Sharing)

   • Each person shares their name and what they hope to gain.

   • Facilitator acknowledges cultural barriers

2. Mini Lesson: 3 components of self-compassion

   • Self-kindness

   • Common humanity

   • Mindfulness

   • Discuss how these interact with Korean cultural values

3. Activity: Self-compassion sorting corners

   • Place three signs with different corners of the room:

     1. "This feels easy to me"

     2. "This is challenging for me"

     3. "I'm not sure yet"

   • Facilitator reads a series of statements about self-compassion

   • Participants move to the corner that matches how they feel

   • Sample statements:

     1. "Being kind to myself when I make a mistake."

     2. "Recognizing that others struggle the same way I do."

     3. "Noticing my emotions without judging myself."

     4. "Taking a break when I'm overwhelmed."

     5. "Asking for help."

4. Closing Reflection"

   • Journal prompt: "What is one way I was taught to be compassionate to others but not myself?"

Theme: Exploring pressure, perfectionism, and the "inner critic"

Objectives: 1) Help participants notice their inner critical voice, 2) Explore how Korean American cultural messages impact self-talk, 3) Reduce shame by emphasizing shared experiences.

Activities:

1. Check-In Circle

   • One word on how the week went.

2. Mini Lesson: The Inner Critic & Korean Cultural Dynamics

   • Discuss concepts like: 

     1. Family expectations / achievement pressure.

     2. Avoiding bringing shame to the family.

   • Facilitate discussion about how these shape self-talk.

3. Activity: Letter From my Inner Critic

   • Participants write a short letter from the perspective of their inner critic.

   • Then they rewrite the letter from the "compassionate friend" perspective.

   • Small group sharing.

4. Optional Spiritual Component (if used):

   • Reflection on how compassion is expressed spiritually.

5. Closing Reflection:

   • Prompt: "What surprised me about my inner critic today?"

Theme: Practicing gentle self-support

Objectives: 1) Teach participants to replace self-criticism with warmth, 2) Practice concrete self-kindness strategies, 3) Reduce discomfort around being "too nice to myself"

Activities:

1. Check-In + Compassion Break

   • Lead the group through a short meditation.

2. Mini Lesson: What Does Self-Kindness Look Like for Korean Americans?

   • Discuss small, culturally aligned actions such as:

     1. Resting without guilt

     2. Saying no respectfully

     3. Acknowledging feelings openly

     4. Receiving support

3. Activity: Self-Kindness Menu

   • Participants create a list of 10 small actions they can use when stressed.

   • Share in pairs

4. Group Activity: Compliment/Affirmation Circle

   • Participants give each other affirmations focused on strengths and resilience.

   • Helps reinforce community-based compassion.

5. Closing Reflection:

   • Journal: "What is one self-kindness practice I will try this week?"

Theme: Bringing self-compassion into cultural, family, and social contexts

Objectives: 1) Apply self-compassion skills to real-life relational stress, 2) Address intergenerational expectations, 3) Strengthen sense of shared humanity within the group.

Activities:

1. Check-In Circle

   • Participants share how their self-kindness practice went.

2. Mini Lesson: Intergenerational Dynamics

   • Explore how self-compassion affects:

     1. Family pressure

     2. Pleasing parents

     3. "Not being a burden"

     4. Conflict avoidance

3. Activity: Role-Play Compassionate Communication

   • Practice compassionate statements for situations such as:

     1. Telling parents you need rest

     2. Setting a boundary with a friend

     3. Handing failure or disappointment

   • Facilitator models examples first.

4. Group Discussion:

   • What feels hard? What feels free?

5. Closing Reflection:

   • Prompt: "How can self-compassion help me show up better in my relationships?"

Theme: Bringing it all together

Objective: 1) Reflect on growth from Weeks 1-4, 2) Solidify coping tools and continued practice, 3) Celebrate progress as a community.

Activities: 

1. Warm-Up: What Has Changed for Me?

   • Participants share improvements or realizations.

2. Activity: Self-Compassion Timeline

   • Participants draw a timeline of their 5-week journey.

   • Highlight challenges and strengths

3. Activity: Letter to Future Self

   • Write a letter expressing encouragement, compassion, and reminders.

   • Option to seal in an envelope and open in 3 months.

4. Group Celebration: Affirmation & Gratitude Circle

   • Participants acknowledge each other's growth.

   • Builds collectivism and community belonging.

5. Closing:

   • 1-minute quiet reflection