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Mindful Self-Compassion

Mindful Self-Compassion | Self-Empathy | Scoop.it
Details and information regarding the Mindful Self-Compassion program


The Mindful Self-Compassion program is an empirically-supported, 8-week, training program designed to cultivate the skill of self-compassion. Based on the groundbreaking research of Kristin Neff and the clinical expertise of Christopher Germer, MSC teaches core principles and practices that enable participants to respond to difficult moments in their lives with kindness, care and understanding.

Programs at The Heart's Nest:
Having completed the MSC Teacher Training I am offering 8 week programs each term. These are small groups (8-10 people) so please contact me if you are interested in participating in this wonderful program. The first program will commence mid-July. 

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Self-Compassion: Does It Help or Hinder Performance?

Self-Compassion: Does It Help or Hinder Performance? | Self-Empathy | Scoop.it

Psychologists have recently begun to emphasize the virtues of a skill called self-compassion – where we treat ourselves with more understanding and kindness. It’s sort of like the Golden Rule in reverse.

But for many high-achievers, it’s a strategy that feels wrong. Perhaps because it sounds vaguely like giving ourselves an easy out for mistakes, and thereby lowering our standards.


So does self-compassion apply
to high-achievers?


Or is it something that might lead to better psychological well-being, but ultimately keep us from realizing our full potential?
 

by Dr. Noa Kageyama 

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Have Compassion for Yourself

Have Compassion for Yourself | Self-Empathy | Scoop.it
How one author breaks the cycles of self-loathing


As journalist Anneli Rufus sees it, the self-hating person inhabits a world of muted despair that prevents him or her from ever feeling at ease in the world. InUnworthy: How to Stop Hating Yourself, Rufus mines the intractable, negative perceptions that she and others have held about themselves, and analyzes the emergence of self-esteem as a goal that feels unattainable for many people. I spoke with Rufus about what it's like to live with low self-esteem in an esteem-driven world, and how people who experience self-loathing can establish healthier relationships with themselves and others in their lives.


===========================

If we can have compassion for ourselves,

then we are inviting ourselves to have

compassion for others, which makes

relationships fairer and more equal.

=====

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Have Compassion for Yourself

Have Compassion for Yourself | Self-Empathy | Scoop.it

JUDITH OHIKUARE

How one author breaks the cycles of self-loathing


If we can have compassion for ourselves, then we are inviting ourselves to have compassion for others, which makes relationships fairer and more equal.

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Self-Compassion, Part I: After Trauma

Self-Compassion, Part I: After Trauma | Self-Empathy | Scoop.it
What is compassion? How can we show compassion to ourselves and others? Begin by ditching judgment and practicing acceptance.


A common but frequently unrecognized side effect of traumatic life experiences is an excessive harshness toward oneself, which often coexists with a healthy degree of care and concern for others. While this harshness toward oneself can be expressed in a multitude of ways, a commonality is the existence of different standards for yourself than the standards held of others. Be it standards regarding fairness, worth, acceptability, or love, the standards for yourself can be far more stringent, unrealistic, and possibly unattainable.


===============

Phrased another way,
you judge yourself with more
rigorous criteria than you use
for anyone else.
 
============== 


by Susanne M. Dillmann, PsyD

 

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Self-Compassion, Part III: Growing Tenderheartedness

Self-Compassion, Part III: Growing Tenderheartedness | Self-Empathy | Scoop.it
Do you treat yourself gently? Do you acknowledge the sources of distress in your life? Learn self-compassion and begin to heal.


This article is the third in a series that aims to look at the concept and development of self-compassion. We’ve defined compassion as a tenderhearted recognition of pain or distress, coupled with a desire to alleviate it. The first article looked at the concept of compassion as a whole while the second explored growing compassion through recognizing limits.


======================

This article will look at the first part

of our definition of compassion:

having tenderheartedness toward

your distress.

===========


 by Susanne M. Dillmann, PsyD


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Experimenting with Self-Compassion

Experimenting with Self-Compassion | Self-Empathy | Scoop.it
It's hard to be self-compassionate but focusing on small shifts helps. Here are some examples.


One of the hardest things about building a healthier relationship with ourselves is changing our inner dialogue. The inner critic can just be so darn loud.

For instance, when we even think about being nicer to ourselves, the nastiness starts.


Why do you think you deserve this? You still haven’t lost the weight. Who are you kidding?


Or the negative thought of all negative thoughts: Who do you think you are?


We’re convinced that we need to be mean to ourselves in order to move about our days. In order to “get results.” In order to “get healthy.” 


==========================

We’re convinced that we need to 

be mean to ourselves in order to

move about our days.

=========



 By MARGARITA TARTAKOVSKY

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7 Steps to Self-Compassion with Diabetes

7 Steps to Self-Compassion with Diabetes | Self-Empathy | Scoop.it

 By  Leann Harris

What is Self-Compassion?

Self-compassion allows us to do something truly healthy for ourselves. It’s my antidote to shame. Instead of the voices in my head belittling me and making me feel worse, I’m extending to myself the kindness and understanding I crave.


Studies have proved for years that making people feel ashamed and “wrong” in order to change behavior actually has the opposite effect. Self-compassion counteracts damaging message by giving us the space to experience less anxiety and stress, and really feel our value as a human.


So here’s what I do:

  1. When I notice my inner critic getting into action, I mindfully stop and acknowledge what is happening. “I’m beating myself up again in an effort to motivate action.” This first step of noticing is crucial and can be learned....
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self-compassion | Sacred Circle

self-compassion | Sacred Circle | Self-Empathy | Scoop.it

“Healing the self means committing ourselves
to a wholehearted willingness to be what
and how we are–
beings frail and fragile,
strong and passionate,
neurotic and balanced,
diseased and whole,

...


by Lisa  

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Empathic design: Research strategies

Empathic design: Research strategies | Self-Empathy | Scoop.it

This paper explores the role of empathy within new product development from the perspective of human-centred design. The authors have developed a range of empathic design tools and strategies that help to identify authentic human needs.

For products and services to be effective, they need to satisfy both functional and emotional needs of individuals. In addition, the individual user needs to feel that the product and/or service has been designed ‘just for them’, otherwise they may misuse, underuse or abandon the product/service. This becomes critical with a product such as a Zimmer frame (walker), when it fails to resonate with the patient due to any stigma the patient may perceive, and thus remains unused.

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Self-Compassion: How To Stop Being So Damn Hard On Yourself

Self-Compassion: How To Stop Being So Damn Hard On Yourself | Self-Empathy | Scoop.it

You are your own worst critic. Self-compassion is the act of extending kind thoughts towards yourself. Learn how to live with more self-compassion today.

1. Start With The Basics

It’s very difficult to extend any compassion towards yourself if you aren’t letting yourself meet your most basic needs.

Get full nights of rest, eat clean and nutritious food, and get some form of exercise at least two or three times per week.

Living a sedentary lifestyle, with little rest, and a sugary, white flour based diet is the fastest way to burn out on a cellular level. Just because you have opposable thumbs and the ability to think rationally doesn’t mean that you aren’t an animal that has certain needs to maintain a baseline level of health.


Jordan

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David Hain's curator insight, February 5, 2014 2:09 AM

Visualising a positive future starts with valuing what you have to offer.

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The Power of Self-Compassion

The Power of Self-Compassion | Self-Empathy | Scoop.it

When I attended the Emerging Women Live event in October I found so much inspiration. One of the brightest lights was Kristin Neff, Ph.D., the author of Self-Compassion (William Morrow). Kristin lectures worldwide and is featured in the bestselling book and award-winning documentary The Horse Boy, which chronicles her family’s horseback trek through Mongolia to find healing for her autistic son. Following is a wonderful article Kristin wrote for Psychology Today, reprinted here with her permission. - See more at:

 

by Rose Caiola Musacchia 

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Emily Budman's curator insight, February 25, 2014 1:42 PM

Do schools breed self-compassion or do they create a competitive environment in which students are trying to be better then their peers?

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Self-Compassion and Happiness

Self-Compassion and Happiness | Self-Empathy | Scoop.it

Many people who extend caring, kindness and compassion toward others, often have difficulty extending compassion to themselves.  Sound familiar?  The good news is we can learn to be kinder to ourselves.  It is possible to help train our brain to respond to our difficulties or suffering so we feel happier rather than more miserable. Health psychologist, Kelly McGonigal, spoke about the brain studies showing the importance of self-compassion and how it helps us succeed at our goals and increase our happiness at the Stanford Happiness Conference. Different regions of the brain are activated by the type of response we have toward our daily challenges. 

 

If we take a self-critical or harsh approach when something bad happens, saying, ‘it’s all my fault” or “what’s wrong with me” and “I should have been better,” the reactive mode of our brain is triggered.  This mode is one of defense, threat and self-judgement.  If we take a self-nurturing approach when we suffer a rejection, saying, “I can see how disappointed you feel “or “I know the hard work and preparation I did,” the responsive mode of the brain lights up.  This mode is one of acceptance and encouragement.

 

by Darla

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How Does Mindfulness Help Cultivate Self-Compassion?

How Does Mindfulness Help Cultivate Self-Compassion? | Self-Empathy | Scoop.it

The author and pioneering University of Texas psychologist explains how awareness of your own thoughts and feelings can lead you to be kinder toward yourself—and why this self-compassion brings a host of mental and physical health benefits.

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Show Me Empathy! A Traveling Exhibition

Show Me Empathy! A Traveling Exhibition | Self-Empathy | Scoop.it

Show Me Empathy! is a traveling exhibition for 6-year olds and up, where most recent scientific research on empathy and its multiple layers affecting various domains of our lives, are communicated through interactive storytelling and immersive experiential learning experiences.


The Problem

Despite the well-known benefits of empathy towards personal, social, and environmental well-being, except a few non-profit initiatives and schools with empathy related programs, there are no neutral public platforms that systematically inspire and enable individuals to explore, discover, and


utilize empathy with a goal to

cause positive behavior change.

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The Self-Compassion Cheat Sheet

The Self-Compassion Cheat Sheet | Self-Empathy | Scoop.it

One of the hurdles most of us run into when trying to become more self-compassionate is not knowing what “self-compassion” looks like.  If you’ve ever been in a situation where English isn’t the preferred language, you’ve likely experienced having trouble finding the words to ask for/express/get what you want. Without language, it’s pretty difficult to communicate. You find yourself gesturing and pointing and feeling distressed and frustrated. So, when you’re in the process of changing your relationship to yourself, you’ll likely experience similar feelings. Remember trying to learn French or Spanish or Japanese or ASL? It didn’t come naturally; it was foreign. By Megan Bruneau •

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The Miracle of the Self-Compassion Habit : zenhabits

Let’s hypothesize that there’s a substance that’s been irritating you and causing problems in all areas of your life: it causes you to be unhappy, to be stressed, to procrastinate, to be distracted, to be angry with people, to be dissatisfied with your life, to be overweight and unhealthy, to not exercise or eat healthy, and much more.


Horrible substance, right? Now imagine there were a salve that could ease the bad effects of this substance, and make all those other areas better.


The substance is real: it’s your suffering. We all suffer, in small and large ways, every day.


And it causes all the other problems I mentioned.

 By Leo Babauta

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Self-Compassion, Part II: Recognizing Your Limits

Self-Compassion, Part II: Recognizing Your Limits | Self-Empathy | Scoop.it

Most people would agree that having a compassionate stance towards oneself is desirable. But how do you cultivate self-compassion?


Let’s quickly define the term. In this article, “compassion” means tenderhearted recognition of pain or distress, coupled with a desire to alleviate it.


Each component of this definition—recognition, tenderheartedness, and a desire to alleviate distress—offers opportunities for cultivating compassion.


=======================

This article will look at how the skill

of “recognition” can help you

grow self-compassion.

=======


by Susanne M. Dillmann, PsyD

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Self-Compassion, Part IV: Coping with Distress

Self-Compassion, Part IV: Coping with Distress | Self-Empathy | Scoop.it

Healing only occurs when one can feel their pain without becoming overwhelmed by it. Self-compassion can help achieve this balance.


In this series, we have been looking at how to increase the compassion you have for yourself. The first article looked at the concept of self-compassion as a whole, the second explored how to recognize your limits, and the third focused on how to have tenderheartedness toward your distress. This article is the final installation on using compassion in facing and accepting emotional distress.


=======================

I encourage you to practice growing
self-compassion for who you are,
who you have been, and for all that
you have gone through.

=========


by Susanne M. Dillmann, PsyD

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Video: Do customers need more empathy

Video: Do customers need more empathy | Self-Empathy | Scoop.it

Do customers need more empathy? How do you know?


The 29 Quality Assurance Mistakes to Avoid e-book and self-assessment includes the question Do you include the customers’ rating of agents’ empathy to their situation as part of your current quality process?  The e-book contains reflective questions designed to uncover opportunities with Quality Assurance programs within contact centers. Identifying opportunities or detecting weaknesses is a critical step on the journey to elevate your contact center to one of undeniable importance to the organization. Let’s not get too focused on finding answers in a benchmarking report.


==========================

So how can you determine when

customers need more empathy?

===========

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How to Turn Self-Hatred into Self-Compassion

How to Turn Self-Hatred into Self-Compassion | Self-Empathy | Scoop.it

by Stacey Freedentha 


Too often, 
people brutally judge and attack themselves. If everyone treated others as poorly as they treat themselves, the old biblical adage, “Love your neighbor as yourself,” could be a recipe for war.


Incessant negative beliefs about oneself may be called self-judgment, self-attack, or low self-esteem, but it all boils down to one menacing problem: self-hatred. At its most extreme, self-hatred can lead people to retreat into substance use, suicidal and other self-destructive behaviors, or violence toward others.


=====================

At its most extreme, self-hatred can lead

people to retreat into substance use,

suicidal and...

========

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The Scientific Benefits of Self-Compassion -INFOGRAPHIC

The Scientific Benefits of Self-Compassion -INFOGRAPHIC | Self-Empathy | Scoop.it

Many of us believe being self-critical and hard on ourselves is a good thing.

We mistakenly think that being competitive and pushing ourselves hard is required for success. Research, however, is proving these theories wrong.


Most of us don’t stop to consider whether our self-critical and competitive attitude are helping us achieve our goals. We don’t realize that they are actually standing in our way.


Scientific data shows that self-criticism makes us weaker in the face of failure, more emotional, and less likely to assimilate lessons from our failures.


========================

Studies are finding that there is a far

better alternative to self-criticism:

self-compassion

===============


by Emma Seppala 

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Betty Skeet's curator insight, February 28, 2014 4:02 AM

Being kind to ourselves a key  to being better at what we do and how we deal with others, not to mention Wellbeing and contenment.

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How to silence the inner critic by cultivating self-compassion

How to silence the inner critic by cultivating self-compassion | Self-Empathy | Scoop.it

The Inner critic subpersonality (superego)
is that critical inner voice that
judges, attacks, demeans
and beats us up.

It usually stems from our childhood through:


  • not being seen or heard
  • a lack of emotional, psychological and spiritual support
  • experiencing critical parents or high parental expectations
  • pejorative cultural, religious and societal rules


The inner critic keeps us stuck in shame, low self-worth and maintaining cycles of addiction, anxiety, depression, eating disorders and unhealthy relationships. Living with a tyrannical, punitive and harsh voice inside our heads can be debilitating – it stops us from achieving growth and living life to our full potential.


By cultivating loving kindness and self-compassion, we can begin to silence the inner critic.


by Jodie Gale


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Self-compassion Matters More Than Self-Esteem: Studio 5 Video

Self-compassion Matters More Than Self-Esteem: Studio 5 Video | Self-Empathy | Scoop.it
We talk a lot about developing good self-esteem: an inner confidence rooted in how you evaluate yourself. Studio 5 Contributor Julie Hanks, LCSW, owner of Wasatch Family Therapy, says self-compassion matters more. Additional Self-Compassion Re [...]
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