Blog Topic: Weight
Forgiveness
Forgiveness is a way to care for ourselves. Dr. Chris Germer leads us through a 5 step Forgiveness Practice. 1. Start by opening to the pain of the hurt, touching it so it is real and we can feel it in our body. "This really hurts" 2. Validate the pain compassionately...
Protective Self-Compassion Break
Sometimes the most compassionate thing we can do for ourselves is soften our hearts and treat ourselves with the same tender care we would offer to a friend who was suffering. At other times, self-compassion may require us to be fierce or protective. This practice...
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: 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...
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...
Allow by Danna Faulds
There is no controlling life. Try corralling a lightning bolt, containing a tornado. Dam a stream and it will create a new channel. Resist, and the tide will sweep you off your feet. Allow, and grace will carry you to higher ground. The only safety lies in letting it...
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...
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...
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...
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...