Week 37 - Self Compassion: What Nourishes Me

PRACTISE

SELF-COMPASSION

Research suggests that regularly practising mindfulness

meditation increases compassion and empathy. However,

we can also choose to do a practice that cultivates

compassion, specifically compassion for oneself. Many of us

struggle to show the same kindness toward ourselves that,

without hesitation, we would demonstrate to a friend or

loved one who was suffering. Introducing a self-compassion

meditation into our regular practice can help to redress

this balance.

For this practice, take your time to settle into the Mindfulness of Breath and Body (see page 70), beginning to tune into the breath and paying attention to the length of each in-breath and each out-breath.

If you like, you can place a hand over your heart, chest, or belly, or perhaps hold both arms lightly. Find any place where you would like to connect with a felt sense of the body in this moment.

Then choose two of the words and phrases shown in the word cloud to the right—or others of your own— and repeat one on the in-breath and the other on the out-breath.



Keep repeating the words, letting them drop like pebbles into water and noticing any ripples in your experience. Stay in tune with the breath and repeat your chosen word(s) over and over. Allow yourself to receive these words.

As you become more familiar with this practice, you can experiment with saying certain words as you breathe in and others when you breathe out. Or you might want to repeat the words only on the out-breath. Explore and be curious about what you notice.

Remember, there is no expectation of feeling anything particular, and especially not "warm and fuzzy" feelings! We are using the words or phrases to focus our attention, planting seeds of intention. We are opening our minds to the possibility that we may experience a moment of calm, peace, love, or whatever the word or phrase signifies. Our life may feel chaotic and difficult, but in this one moment it is possible to feel calm, strong, or whatever quality we have chosen. We are focusing only on this single moment at any one time.

Week 37 Activity

WHAT NOURISHES ME: AN ACTION PLAN

When we become too busy or stressed, the first things to go

are often what are seen as "optional extras," the things we

do for pleasure: the foreign-language evening class,

choir practice, meeting up with friends for a drink,

going to the gym ...

Before we know it, our life revolves around work or perhaps caring for a sick or elderly relative and we are not doing anything to nourish our mental and physical well-being. As our world becomes narrower and narrower, we are at risk of burnout and we feel drained and exhausted.

What nourishes you? Make a list of anything that makes you feel good, whether it has a physical, emotional, or mental benefit. Some things might seem quite small—taking a long, hot bath or calling a friend for a chat— while others may need a bit of planning. Some activities might involve a challenge, but leave you with a sense of achievement. Some may be things you've done in the past and let go, others may be things you've only dreamed of; it doesn't matter— just put down as much as you can without editing.

Now make an action plan. Can you do one of these activities at least once this week? Can you set in motion plans for one of the things that requires more organization? Set realistic goals and begin with things that feel achievable. Take baby steps towards ones that are more complex and perhaps require some preparation.

Involve friends and family if you need to in order to help you implement your plan.

Remember, if we look after ourselves we will be better able to take care of those who rely on us.