Week 5 Self-Compasion

"A moment of self-compassion can change your entire day.

A string of such memories can change the course of your life."

-Christopher K. Germer

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Self-kindness: being warm & understanding towards ourselves when we feel inadequate

Common Humanity: recognizing that suffering and feelings of inadequacy is part of the shared human experience--something we all must go through.

Mindfulness: using a nonjudgmental, receptive mindstate in which one observes thoughts and feelings as they are, without trying to suppress them.

Click here for the full research article

Challenge #1

Watch this TED talk above (19 minutes) and then type up response on how you can use this information in order to be more compassionate with something you are trying to work on.

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Challenge #2

Think of a situation in your life that is difficult, that is causing you stress. Call the situation to mind, and see if you can actually feel the stress and emotional discomfort in your body.

 

Now, say to yourself:

This is a moment of suffering

(That’s mindfulness) Other options include: This hurts, this is stressful, I am having a hard time, etc

Suffering in a part of life

(That’s common humanity) Other options include: I’m not alone, We all struggle in our lives, Other people feel this way.

Now, put your hands over your heart, feel the warmth of your hands and the
gentle touch of your hands on your chest.

Say to yourself:

May I be kind to myself

You can also repeat something like:

  • May I give myself the compassion that I need
  • My I learn to accept myself as I am
  • May I forgive myself
  • May I be strong.
  • May I be patient

This practice can be used any time of day or night, and will help you remember to evoke the three aspects of self-compassion when you need it most.

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Congratulations!

You're done for the week!

Go ahead and click the link below to tell us how the challenges went for you.