According to Dr. Kristin Neff, Self-Compassion has 3 main elements.
Being warm and understanding toward ourselves when we suffer, fail, or feel inadequate, rather than ignoring our pain or criticize ourselves.
Suffering and feelings of personal inadequacy are part of the shared human experience. It is something we all go through rather than something that happens to “me” alone.
Taking a balanced approach to negative emotions so that feelings are neither suppressed nor exaggerated. Mindfulness requires that we not “over-identify” with thoughts and feelings, and we listen to what is happening in the present.
❇️ Practice ❇️ by Kristin Neff
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.
You might like to try putting your hand on your body during difficult periods.
· When you notice you’re under stress, take 2-3 deep, satisfying breaths.
· Gently place your hand over your heart, feeling the gentle pressure and warmth of your hand. If you wish, place both hands on your chest, noticing the difference between one and two hands.
· Feel the touch of you hand on your chest. If you wish, you could make small circles with your hand on your chest.
· Feel the natural rising and falling of your chest as you breathe in and as you breathe out.
· Linger with the feeling for as long as you like.
Some other possibilities are:
One hand on your cheek, Cradling your face in your hands, Gently stroking your arms, Crossing your arms and giving a gentle squeeze, Gently rubbing your chest, or using circular movements, Hand on your abdomen.
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