Self-Compassion Resources

(https://self-compassion.org/) Self compassion is an evidence-based approach that helps with depression, anxiety, and other mental health concerns

Self Compassion is a book by Kristin Neff, PhD, which is at many libraries or online retailers. Her website has several “Practices” included meditations and exercises to increase self-compassion, as well as other resources. There is also The Mindful Self-Compassion Workbook for sale for ~$15 on her website.

• For children and teens: Making Friends with Yourself: A Mindful Self Compassion Program for Teens and Young Adults described in this NYTimes article: https://www.nytimes.com/2018/02/20/well/family/self-compassion-stressed-out-teens.html
• Self-compassion pause/meditation
  • Self-compassion is a powerful tool you can use to improve your well-being, self-confidence, and resilience. Many find it easy to have compassion for others but struggle in applying the same kindness to themselves. By taking moments throughout your day to pause and practice self-compassion, you can gradually increase this quality and make it a more regular habit in your life.
• When you find yourself stressed out in a difficult situation or are feeling overwhelmed, take a moment to pause.
• Take a moment to get comfortable in your seat, sitting tall with feet flat on the floor.
• Reach up and touch your heart, hold your hands on your lap, or give yourself a hug if you are comfortable with that.
• Take a few deep breaths, in through your nose and out through your mouth.
• Acknowledge that you are suffering and see if you can treat yourself with as much kindness as you would a dear friend, someone you care for, or a child who was struggling.
• Offer yourself phrases of compassion, first by acknowledging your suffering:
• “This is suffering.” “This is really painful/difficult right now.” “Wow, I am really suffering right now/this week/this year.”
• Then recall that suffering does not need to be isolating:
• “Suffering is a part of being human.” “I am not alone in my experience of suffering.” Then offer yourself a final phrase. You may use these phrases, whatever is appropriate to your situation, or create your own:
  • “May I hold myself with compassion.
  • “May I love and accept myself just as I am.”
  • “May I experience peace.”
  • “May I remember to treat myself with love and kindness.”

-Adapted from Self Compassion exercises by Dr. Kristin Neff and the Self-Compassion Pause from mindfulnessexercises.com