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Week 5: Self-Compassion

 

"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

 

Self-kindness: being warm and 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: 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 the TED talk below and then write a response about how you can use the information presented to be more compassionate with yourself about something you're trying to work on.

 

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 (This is mindfulness. Other options include: This hurts, this is stressful, I am having a hard time, etc.)
  • Suffering is a part of life (This is 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, the gentle touch of your hands on your chest and say to yourself: May I be kind to myself, may I give myself the compassion that I need, may 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.