Resources for Continuing Mindful Self-Compassion Practice Websites: - - PDF document

10th Annual Prevent Suicide Wisconsin Conference September 8-9, 2020 Mindful Self-Compassion: an introduction

• B. Moser, MSC Instructor

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Resources for Continuing Mindful Self-Compassion Practice

Websites:  Center for Mindful Self-Compassion: https://centerformsc.org/  Kristin Neff: https://self-compassion.org/ (Practices, Research and Self-Compassion Test)  Christopher Germer: https://chrisgermer.com/ (Practices)  CompassionMKE (Barbara’s website) https://www.compassionmke.com/ (WI-based MSC training) Books  Neff, K. & Germer, C. (2018). The Mindful Self-Compassion Workbook. New York: Guildford Press.  Germer, C. & Neff, K. (2019). Teaching the Mindful Self-Compassion Program. New York: Guildford Press Self-Compassion Test: https://self-compassion.org/test-how-self-compassionate-you-are/ Practices:

• 1. Self-Compassion Break

https://chrisgermer.com/wp-content/uploads/2017/02/MSC-Self-Compassion-Break.pdf  Kristin Neff Audio

• https://self-compassion.org/wp-content/uploads/2015/12/self-

compassion.break_.mp3  Chris Germer Audio 12:21

• https://chrisgermer.com/wp-content/uploads/2017/04/Self-Compassion-Break-

13-min.mp3

• 2. Labeling Emotions

Chris Germer Audio:

https://chrisgermer.com/wpcontent/uploads/2017/04/LabelingEmotions.mp3

• 3. Mindfulness of Emotions in the Body

Chris Germer Audio:

https://chrisgermer.com/wp-content/uploads/2017/04/MindfulnessofEmotionintheBody.mp3

10th Annual Prevent Suicide Wisconsin Conference September 8-9, 2020 Mindful Self-Compassion: an introduction

• B. Moser, MSC Instructor

2

• 4. Soften, Soothe and Allow

Chris Germer Audio:

https://chrisgermer.com/wp-content/uploads/2017/04/SoftenSootheAllow.mp3

• 5. 3 Center Check-in (see page 3)

10th Annual Prevent Suicide Wisconsin Conference September 8-9, 2020 Mindful Self-Compassion: an introduction

• B. Moser, MSC Instructor

3 From Self-Compassion Training for Healthcare Communities: An Adaptation of Mindful Self- Compassion, Participant Handout Booklet, Neff, K., and Germer, G., 2020

3-CENTER CHECK-IN

Spending about a minute on each of these elements, slightly more time on the body.

• Body

○ In this moment, notice what you are aware of in your body. What physical sensations do you notice? ○ Perhaps noticing temperature, warmth or coolness, tingling, vibration,

• etc. Getting in touch with how you feel in your physical body and how it

is in this moment. Is there tension? Inviting in relaxation or softening as needed from head to toe. (face, jaw, neck, shoulders, abdomen, hips, legs, feet)

• Feeling

○ In this moment, check in to your feelings or mood. Can you feel any emotion, pleasant or unpleasant? You may ask, “How am I doing right now?” Is there a mood, an attitude, or emotional tone? (I.e. calm, contentment, concern, or worry?) ○ See if the feeling is related to any physical sensation in your body. Once again, relaxing…

• Thoughts

○ In this moment, check in to your thoughts. What am I aware of in my mind? What thoughts are coming and going? Planning, remembering, concerns or worry? Can you observe the thought that is here?

• Finishing…

○ And then, returning to your body and feeling your breath…Knowing that any of these 3 elements (body sensations, feelings, thoughts) may be a part of your experience at any time, you can bring awareness to them to help regulate your own experience, helping to regulate your nervous system and the mental, emotional, and physical aspects that affect it.