A Fresh Start: Pancakes for Self-Compassion and Healing
Self-forgiveness is one of those things that’s easier to talk about than to actually put into practice. One morning, I found myself staring into my fridge, replaying all the small missteps of the week in my mind, as if I needed to put them on a checklist to feel the weight of them all over again. Instead, I closed the fridge and thought, Why not do something to actually release this feeling?
So, I reached for a mixing bowl and began gathering ingredients to make pancakes. There was something comforting about the simplicity of it—the measured scoops of flour, the warm touch of cinnamon, the way the batter came together so easily. As I whisked, I imagined each stir of the spoon as a gentle release of one worry after another, a reminder to treat myself as tenderly as I would a loved one.
I poured the batter onto the griddle, watching each pancake puff and turn golden. As they cooked, I told myself, “I can start fresh.” Topping each stack with cinnamon-maple butter and a drizzle of honey, I savored each bite as a quiet affirmation of self-compassion, letting go of mistakes and choosing, instead, to nourish myself with kindness.
These pancakes have since become a symbol for me—a little ritual of self-forgiveness and a reminder that every day brings a fresh start.
Ingredients:
Ingredients for Pancakes:
1 1/2 cups whole wheat flour (for a nourishing, heart-healthy base)
1 tbsp baking powder
1/4 tsp salt
1 tsp ground cinnamon (for soothing warmth)
1 1/4 cups milk (or your preferred non-dairy alternative like almond or oat milk)
1 egg (for protein and structure)
2 tbsp melted coconut oil (for healthy fat)
1 tsp vanilla extract (for comfort and sweetness)
2 tbsp maple syrup (for added sweetness and connection to nature’s simplicity)
For the Cinnamon Maple Butter:
1/4 cup unsalted butter, softened (for richness)
1 tbsp maple syrup (for sweetness and grounding)
1/2 tsp ground cinnamon (symbolizing warmth and comfort)
Pinch of sea salt (to balance the sweetness)
Instructions:
Make the Pancake Batter with Self Forgiveness:
1. Gather Ingredients:
As you gather the ingredients in a large mixing bowl, take a moment to pause. Reflect on a quality you appreciate about yourself. It could be your kindness, resilience, or creativity. Write it down on a sticky note and stick it on your fridge!
2. Whisk the Dry Ingredients:
Whisk together whole wheat flour, baking powder, salt, and cinnamon. While you whisk, practice a simple breathing exercise. Inhale deeply for a count of four, hold for four, and exhale for four. With each breath, let go of any negativity or self-judgment. Repeat this a few times.
3. Combine Wet Ingredients:
In a separate bowl, whisk together milk, egg, melted coconut oil, vanilla extract, and maple syrup. As you mix, say something kind to yourself, such as “I am doing my best,” or “I deserve this moment.” Allow these words to settle in as you stir. and embrace this experience no matter the outcome.
4. Mix Wet & Dry Ingredients:
Pour the wet ingredients into the dry ingredients and stir gently until just combined (it’s okay if the batter is a bit lumpy). As you mix, visualize the batter incorporating all of your qualities—strengths, weaknesses, and imperfections. Acknowledge that they all contribute to who you are. Let the batter rest for a few minutes, and during this time, write down one thing you need to forgive yourself for.
Cook the Pancakes with Mindfulness:
1. Preheat the Skillet:
Heat a non-stick skillet or griddle over medium heat and lightly grease it with coconut oil or butter. As you prepare the skillet, think of it as creating a safe space for cooking. Imagine that you are creating a safe emotional space for yourself, where you can be honest and gentle.
2. Pour the Batter:
Pour 1/4 cup of batter onto the skillet for each pancake. As you pour, set a specific intention for the cooking process, such as “I will focus on enjoying this moment” or “I will be kind to myself today.”
3. Mindful Cooking:
Cook until bubbles begin to form on the surface and the edges look set, about 2-3 minutes. As you watch the pancakes cook, practice a loving-kindness meditation. Silently repeat phrases such as “May I be happy, may I be healthy, may I be safe, may I live with ease.” This helps foster compassion towards yourself.
4. Flip the Pancakes:
Flip the pancakes and cook for another 1-2 minutes, until they are golden brown. As you flip, remind yourself that it’s okay to make mistakes and that every experience is a chance for growth.
5. Keep Warm:
Keep the pancakes warm in the oven while you cook the rest. Use this waiting time to reflect on what you enjoy about cooking or the joy of creating.
Make the Cinnamon Maple Butter with Kindness:
1. Mix Ingredients:
In a small bowl, mix together softened butter, maple syrup, cinnamon, and a pinch of sea salt until well combined. Visualize this mixture as a manifestation of sweetness in your life. As you blend, think about a situation where you can show yourself more kindness and make a note of it.
Serve with Gratitude:
1. Serve Your Pancakes:
Stack your pancakes on a plate and generously top them with the cinnamon maple butter. As you plate them, express gratitude. Consider saying out loud or writing down three things you’re thankful for about yourself.
2. Add a Final Touch:
For added indulgence, drizzle more maple syrup on top and sprinkle with crushed nuts or fresh fruit. Think of these toppings as celebrations of your uniqueness—each one adds to the overall flavor just as your experiences add to your character.
Why These Pancakes are Special:
Each bite of these pancakes offers a comforting reminder that self-forgiveness and self-compassion are essential. As you savor these pancakes, take a moment of reflection. What have you learned from the past that helps you grow today? Allow yourself to be present, and remember that you are deserving of grace and love, just as you are. Consider keeping a journal nearby to jot down feelings that arise during this comforting experience, reinforcing your commitment to self-compassion.
