The Caged Bird, Justice, and Self-Compassion: A Reflective Exercise

Using Maya Angelou’s powerful poem ‘Caged Bird’ and Kristin Neff’s steps of self-compassion, this exercise invites you to explore themes of freedom, limitations, resilience, and well-being. As you go through the three steps below, reflect on ways to offer yourself care and kindness in challenging moments. Work through the steps at your own pace and pause when you need to so you can ground yourself using the Grounding Tips below Step 3.

Step 1: Setting the Stage

Read the poem ‘Caged Bird’ by Maya Angelou aloud or silently. As you read, consider:


• Have you ever felt like a “caged bird” in your own life? If so, when? And have you ever felt like the “free bird”? If so, when?
• How do you think the feelings of the caged bird might show up in your day-to-day life, such as at school, work, or home?

Caged Bird

By Maya Angelou

A free bird leaps
on the back of the wind
and floats downstream
till the current ends
and dips his wing
in the orange sun rays
and dares to claim the sky.

But a bird that stalks
down his narrow cage
can seldom see through
his bars of rage
his wings are clipped and
his feet are tied
so he opens his throat to sing.

The caged bird sings
with a fearful trill
of things unknown
but longed for still
and his tune is heard
on the distant hill
for the caged bird
sings of freedom.

The free bird thinks of another breeze
and the trade winds soft through the sighing trees
and the fat worms waiting on a dawn bright lawn
and he names the sky his own.

But a caged bird stands on the grave of dreams
his shadow shouts on a nightmare scream
his wings are clipped and his feet are tied
so he opens his throat to sing.

The caged bird sings
with a fearful trill
of things unknown
but longed for still
and his tune is heard
on the distant hill
for the caged bird
sings of freedom.

Step 2: Reflect with Prompts and Self-Compassion

Use the following prompts to connect the poem’s themes to Kristin Neff’s steps of self-compassion. You can write your answers on a piece of paper or in a Word document. Or, discuss them with someone you trust.

A. Mindfulness: Acknowledge Struggles 

“I’m struggling.” “This is hard right now.”

1. The caged bird sings “with a fearful trill / of things unknown but longed for still.” What are you longing for in your life right now?
2. Name a specific struggle you’re currently facing. How does it feel to name this struggle, just as the bird’s song names its longing for freedom?

B. Common Humanity: Recognize Shared Experiences

“This is something everyone deals with.” “I’m only human.”

1. The poem speaks to both confinement and freedom—experiences we all face at times. Think of a time when you shared a struggle with someone. How did it feel to know you weren’t alone?
2. What’s one thing you’ve learned from others who have faced similar challenges?

C. Self-Kindness: Offer Yourself Care

“What do I need right now?.” “What can I take off my plate?”

1. “The caged bird sings” despite its struggles. In moments of difficulty, what does your ‘song’ look like? For example, this could be journaling, reaching out to someone, or taking time to rest.
2. Reflect on a time you showed kindness to yourself during a hard moment. What can you do now to offer yourself care? (e.g., rest, ask for help, set boundaries)

Step 3: Closing Reflection

What’s one specific thing you can do this week to show yourself the same kindness the caged bird shows itself by singing?

Maya Angelou, “Caged Bird” from Shaker, Why Don’t You Sing? Copyright ©1983 by Maya Angelou. Used by permission of Random House, an imprint and division of Penguin Random House LLC. All rights reserved. Source: The Complete Collected Poems of Maya Angelou, Random House Inc., 1994