Mindful Minutes: Self-Compassion

In order to have compassion for others, we must learn to first have compassion for ourselves. Making sure we are finding our own balance is an important way to increase our own happiness and resilience. True self-compassion is taking the time to really focus on taking good care of ourselves. Living a mindful life can help us focus on our well-being which will improve our lives as well as the lives of those around us.

Below are some ways you can focus on mindful Self-Compassion:

• Awareness: take time to focus on being aware of what is going on inside your brain and body. Notice subtle body sensations such as tension, an itch, or tingling without judgement and let them pass. Notice each part of your body in succession from head to toe.

• Positive Posture: the mind and the body have an intrinsic connection; each has a profound impact on the other. If you are struggling to move your mind into a balanced place, try moving your body there first. Take a moment to notice how you are sitting or standing, straighten your back, shoulders, chin. Stretch out your arms, hands, and neck. Be mindful of how your body feels, and then set the intention to focus on keeping good posture.

• Emotions: Allow all of your emotions to be present without judgement. Take time to practice a steady and relaxed naming of emotions coming up for you: “frustration”, “joy”, “stress”. Accept the presence of emotions and let them go. If you are noticing themes in your emotions, use them as a guide for what you need to do for yourself.

Remember: “A moment of self-compassion can change your entire day. A string of such moments can change the course of your life.” — Christopher Germer