A Mindful Practice to Build Self-Compassion

Summary

The web content outlines a mindfulness exercise designed to foster self-compassion, particularly in the face of personal mistakes or struggles.

Abstract

The article introduces a mindfulness practice as part of the #30DaysofMindfulness Journey, aimed at cultivating self-compassion. It encourages individuals to reflect on a recent mistake or a past event they still feel guilty about. The exercise involves observing one's thoughts without judgment, noticing physical sensations, focusing on the breath, and labeling emotions. It culminates in directing feelings of love and kindness towards oneself, practicing self-forgiveness, and reflecting on the experience without self-criticism. The practice is intended to help individuals treat themselves with the same kindness they would offer to a loved one.

Opinions

The author, Trisha Dunbar, suggests that self-compassion is crucial during times of personal difficulty, rather than being self-critical.
It is implied that individuals often have a tendency to be harder on themselves than necessary, which this mindfulness exercise aims to address.
The exercise emphasizes the importance of recognizing and accepting one's emotions and physical reactions as a step towards self-forgiveness.
The practice encourages redirecting the warmth and compassion one feels for others towards oneself, highlighting the belief that everyone deserves forgiveness and kindness.
The article concludes with a reflective prompt, inviting readers to consider their own experiences with the exercise and the concept of self-compassion.

#30DaysofMindfulness Journey

This mindfulness exercise can be extremely helpful after making a mistake or struggling with something. Sometimes instead of being a friend to ourselves in a time of need we can be our own worst enemy.

If you can’t think of anything that has gone wrong today, take a moment to think of something from that past that you are still beat yourself up about.

Start by contemplating exactly what happened. Notice any judging thoughts that come into your head, but don’t try to change them in anyway.

Next pay close attention to how your body feels. Does it tense up while thinking about the incident, or are you slouching? Do your hands feel hot and clammy?

Spend 30 seconds just observing how your body feels.

When you’re ready move on to your breath. Are you breathing faster while thinking about this incident? Or more slowly? Whereabouts are you breathing from? The top of you chest? Or are you able to get those deeper belly breaths?

Take the time to observe any thoughts that may arise. Notice them, and then label them accordingly. For example ‘anxiety’, ‘judgement’, ‘sad’ or ‘angry’. Take a deep breath, and allow those thoughts to pass. Imagine that each thought is a cloud that is slowly drifting away…

Think of someone that you love or care deeply about. Send them warm feelings of love and kindness. Next direct those feelings you feel for those you care about towards yourself.

Gently give yourself permission to accept self forgiveness and say “It’s ok to make mistakes” or “I love you and forgive you” You can say this out loud or silently — whatever feels most comfortable. Are there any changes in your body.

Afterward, quietly reflect on the experience without judgement towards yourself.

A Mindful Practice to Build Self-Compassion

#30DaysofMindfulness Journey

💭Thoughts!?👇