Blog Topic: Self-Compassion
MSC Practice: Self-Compassion in Daily Life
While we are learning many new ways to cultivate self-compassion, it is helpful to remember the different ways we may already be practising some form of self-care on a regular basis. Think about how you already care for yourself in each of the following areas:...
MSC Practice: Supportive Touch
One easy way to care for and comfort yourself when you’re feeling badly is to give yourself supportive touch. Touch activates the care system and the parasympathetic nervous system to help us calm down and feel safe. It may feel awkward or embarrassing at first, but...
Self-Compassion Break for Shame
Self-Compassion Break is a fundamental practice taught in the Mindful Self-Compassion Training. It can be used in any difficult situation or to deal with challenging emotions such as shame. Please settle into a comfortable position and close your eyes. Think of an...
Connecting with the Wish to Be Loved
This resourcing practice meditation was offered by Dr. Chris Germer during his recent workshop on 'The Antidote to Shame'. It is designed to help us experience the innocence of our shame - that it comes from a universal wish to be seen and loved. Instructions...
My Balm by Jane O’Shea
I close my eyes and sigh, and here I am lying in the hammock in my heart. Moving gently, with the soft air of my breath. When I fall from my head past my words, I’m caught lovingly by the hammock of my heart and rocked to its rhythmic beat. It is my peace, my rest, my...
MSC Practice: Soles of the Feet
This is an effective way to anchor your awareness in the present moment, in body sensation, especially when you’re upset and can’t calm yourself down. • Stand up and feel the soles of your feet on the floor. Rock forward and back a little, and side to side. Make...
Just Like Me
This practice can be found in the book, Walking Each Other Home (2018), by Ram Dass and Mirabai Bush. It has been modified by Dr. Chris Germer to help us work with the difficult emotion of shame. Start by bringing to mind a difficult or challenging person in your...
Compassionate U-Turn
This meditation was developed by Dr. Chris Germer: Instructions “Please find a comfortable position and take a few deep, delicious breaths. Allow yourself to settle into your body and your chair.” Soft Gaze “Please bring to mind a face, especially the eyes, of a...
Compassionate Friend Meditation
This meditation helps us discover and connect with a wise and compassionate presence within ourselves. https://www.youtube.com/watch?v=4_4YxrMjagk
Kindness
Kindness Before you know what kindness really is you must lose things, feel the future dissolve in a moment like salt in a weakened broth. What you held in your hand, what you counted and carefully saved, all this must go so you know how desolate the landscape can be...