The Mindful Self-Compassion Workbook

next time you’re in a negative interaction with someone, try using the Self-Compassion Break (Chapter 4). You can excuse yourself for a moment, or if you can’t leave, practice the Self-Compassion Break silently: “This is a moment of suffering.” “Suffering is part of any relationship.” “May I be kind to myself.” It helps to use some sort of supporti

“May I be safe,” “May I be happy,” “May I be healthy,” “May I live with ease.”

“What is the right practice for me?” The best answer comes from meditation teacher Sharon Salzberg: “The one you are most committed to!”

Progress really means dropping the idea of progress. We

Self-compassion practice typically goes through three stages: • Striving • Disillusionment • Radical acceptance

Savoring involves noticing and appreciating the positive aspects of life—taking them in, letting them linger, and then letting them go. It is more than pleasure—savoring involves mindful awareness of the experience of pleasure. In other words, being aware that something good is happening while it’s happening.

Self-Appreciation Self-Kindness: Part of being kind to ourselves involves expressing appreciation for our good qualities, just as we would do with a good friend. Common Humanity: When we remember that having good qualities is part of being human, we can acknowledge our strengths without feeling isolated or better than others. Mindfulness: To apprec

Research shows that self-compassionate people not only have greater self-confidence, but they are less likely to fear failure and are more likely to try again when they do fail, and to persist in their efforts to keep learning.

when we criticize ourselves we’re tapping into the body’s threat-defense system (sometimes referred to as our reptilian brain). Among the many ways we can react to perceived danger, the threat-defense system is the quickest and most easily triggered. This means that self-criticism is often our first reaction when things go wrong.