Cft session 6
- 2. Working with Self-Compassion We have laid the foundation for self- compassion (understanding and non- judgmental awareness) Now we move to directly cultivating self- compassion
- 3. Self-Compassion The idea is foreign for many, easy to direct compassion at others, hard to direct towards self 1 Self-criticizing seems motivating 2. People think they deserve the criticism
- 5. What makes yours hard to let go? What would you be risking if you didn’t listen to the self critic? What is the fear that you have? The worst you imagine happening?
- 6. What if your compassionate self could do the same for you? What is the function of your self-critic? What is the cost you pay for this service?
- 7. The two teachers…pg 43 green book
- 8. The Compassionate Self Shift away from avoiding or getting rid of feelings of pain and discomfort to being able to approach and manage these feelings with compassion and understanding
- 9. Method acting… Imagine what it would be like to have qualities of the compassionate self: It is normal not to feel like you have these qualities, only to imagine what it might be like Exercise Compassionate self practice imagery (pg 117)
- 10. Extending compassion to the vulnerable self: Imagine yourself at your most vulnerable, a recent situation pg 121 orange book
- 11. The Compassionate Self in Action: Use mindfulness to notice when the mind is captured by threat Practice shifting into the compassionate self, slow down, soothing breathing, come back and solve the problem The coming back is what is different, not coming back is avoidance
- 12. Compassionate Letter Writing: Homework: Schedule in a quiet 30-60 minutes in the week and tell others this is your homework time Get a pen and paper or use your journal
- 13. Write a letter to your vulnerable self: Acknowledge how you are feeling I.e “I understand you are hurting, angry, scared etc” Write about where these feelings come from in your past, where did you learn to feel this way? Acknowledge that it is not your fault. Write about what you usually do when you feel this way, and how that helped in the past Write about how you are trying to change that pattern now and how hard you have been working Write what you need right now from others and yourself Write words of encouragement to keep going, what would you say to a friend?