Sunday AM Session 1: Discovering Mindful Self-Compassion
- How Do I Treat a Friend? (exercise on Kristin Neff’s website)
- What is Self-Compassion? (definition on HeartWorks website)
- Soothing Touch (text of practice instructions on Center for Mindful Self-Compassion’s website)
- Self-Compassion Break (text of practice instructions on Kristin Neff’s website)
- Self-Compassion Break (video demonstration by Kristy)
Sunday PM Session 2: Practicing Mindfulness
- Affectionate Breathing (audio meditation by Kristy)
- Mindfulness (HeartWorks blog posts category)
- Resistance (HeartWorks blog posts category)
- Backdraft (Kristy’s blog post)
Monday AM Session 3: Practicing Loving-Kindness
- Lovingkindness with Self-Compassion Meditation (audio meditation by Kristy)
- Loving-Kindness for a Loved One (video recording of Kristy Arbon teaching an MS)
- Finding Lovingkindness Phrases (audio instructions by Christopher Germer)
Monday PM Session 4: Discovering Your Compassionate Voice
- Inner Critic (HeartWorks blog posts category)
- Motivating Ourselves with Compassion (text of exercise instructions on Center for Mindful Self-Compassion website)
- “The Journey” by Mary Oliver (YouTube video)
Tuesday AM Session 5: Living Deeply
- Giving and Receiving Compassion (audio meditation by Kristy)
- Core Values (HeartWorks blog posts category)
- Meeting the Fear of Pursuing Core Values (Kristy’s blog post)
Tuesday PM Session 6: Meeting Difficult Emotions
- Soften, Soothe, Allow (audio meditation by Kristy)
- Shame (HeartWorks blog posts category)
Wednesday AM Session 7: Exploring Challenging Relationships
- Compassionate Friend (audio meditation by Kristy)
- Anger (HeartWorks blog posts category)
- Forgiveness (text from Mindful Self-Compassion program)
- Compassion With Equanimity phrases: Everyone is on his or her own life journey. I am not the cause of this person’s suffering, nor is it entirely within my power to make it go away, even if I wish I could. Moments like this are difficult to bear, yet I may still try to help if I can.
- Boundaries (HeartWorks blog posts category)
- A Return to Love (excerpt) by Marianne Williamson:
Our deepest fear is not that we are inadequate.
Our deepest fear is that we are powerful beyond measure.
It is our light, not our darkness that most frightens us.
We ask ourselves, “Who am I to be brilliant, gorgeous, talented, fabulous?”
Actually, who are you not to be?
Your playing small does not serve the world.
There is nothing enlightened about shrinking so that other people
won’t feel insecure around you.
We are all meant to shine, as children do…
And as we let our own light shine,
we unconsciously give other people permission to do the same.
As we are liberated from our own fear, our presence automatically liberates others.”
Wednesday PM Session 8: Embracing Your Life
- Elizabeth Gilbert’s TED talk on creativity
- Tips for practice:
Recommended Reading
Here’s a page on the HeartWorks website of recommended reading under topics relevant to self-compassion practice.
Elder Saging (a topic just a few of us started to explore at the end of our last day)
- Reclaim the Wise Woman Elder free online summit
- Going Forth: A Buddhist Approach to Retirement & Old Age
- Going Forth: From Home to Homelessness
- BCBS Published Book: Older and Wiser
Attention Restoration Meditation