Friday EVE
Self-Compassion
- Tips for practice:
- How Do I Treat a Friend? (exercise on Kristin Neff’s website)
- What is Self-Compassion? (definition on HeartWorks website)
Saturday AM
Mindfulness
- Affectionate Breathing (audio meditation by Kristy)
- Mindfulness (HeartWorks blog posts category)
- Resistance (HeartWorks blog posts category)
- Backdraft (Kristy’s blog post)
Difficult Emotions
- 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)
- Soften, Soothe, Allow (audio meditation by Kristy)
Saturday PM
Lovingkindness
- Lovingkindness with Self-Compassion Meditation (audio meditation by Kristy)
- Finding Lovingkindness Phrases (audio instructions by Christopher Germer)
Inner Critic
- 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)
Saturday EVE
Core Values
- Core Values (HeartWorks blog posts category)
- “The Way it Is” by William Stafford:
There’s a thread you follow. It goes among
things that change. But it doesn’t change.
People wonder about what you are pursuing.
You have to explain about the thread.
But it is hard for others to see.
While you hold it you can’t get lost.
Tragedies happen; people get hurt
or die; and you suffer and get old.
Nothing you do can stop time’s unfolding.
You don’t ever let go of the thread.
- Meeting the Fear of Pursuing Core Values (Kristy’s blog post)
- Compassionate Friend (audio meditation by Kristy)
Sunday AM
Anger
- Giving and Receiving Compassion (audio meditation by Kristy)
- Anger (HeartWorks blog posts category)
- Forgiveness (text from Mindful Self-Compassion program)
Boundaries and Connection
- 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.”
For fun!
