Mindful SelfCompassion Practices Wellbeing is a Skill 1
Mindful Self-Compassion Practices: Well-being is a Skill #1: Self-Kindness vs. Self-Judgment #2: Common Humanity vs. Isolation #3: Mindfulness vs. Over-identification
THE EMOTIONAL LIFE OF THE BRAIN: Balance for the Brain’s Chemistry
Kristin Neff: University of Texas at Austin The documentary “The Horse Boy” http: //self-compassion. org/videos/
What is compassion? 1) An AWARENESS OF ANOTHER PERSON’S SUFFERING (Cognitive) 2) An emotion that arises when confronted with suffering (Affective: Bonding Hormone - Oxytocin) 3) Being MOVED to alleviate that Suffering (Drive System in Brain - Dopamine)
#1 Self-Kindness vs. Self-Judgment MENTAL TRIGGERS CAN activate the Brain’s Soothing System to balance the other two systems: 1) Drive System and 2) Threat System POWER of the Brain’s Ability to IMAGINE
#1 Self-Kindness vs. Self-Judgment POWER of the Brain’s Ability to IMAGINE Memories about the past = SADNESS, SHAME, REGRET OR …………. . Ruminating Engaging (not or Reliving a conversation OR…… in self-criticism good enough) = SHAME, SELF-LOATHING, HOPELESSNESS
Loving-Kindness for One Self In her 2007 book The How of Happiness, Sonja Lyubomirsky elaborates, describing happiness as “the experience of joy, contentment, or positive well-being, combined with a sense that one’s life is good, meaningful, and worthwhile. ”
FIRST COMPONENT of LIVING A HAPPY LIFE 1. (POSITIVE EMOTIONS) the experience of joy, contentment, or positive well-being (Gratitude Practices)
SECOND COMPONENT of LIVING A HAPPY LIFE 2. (SATISFIED WITH LIFE) a sense that one’s life is good, meaningful, and worthwhile Economic Growth does not correlate to Well-Being unless basic needs are not met (10% Life Circumstances)
Self-Compassion is not Self-Esteem Self-Compassion is about cultivating a relationship with yourself by using practices that develop and maintaining emotional balance & self-regulation
Self-Compassion is not Self-Esteem research shows the elevated sense of specialness/exceptionalism: - Emotional ups and downs - based on perceived success - and abilities;
Self-Compassion is not Self-Esteem - In the mood swings there is a flood of dopamine (“I am invincible; We are the best; ”) then a flood of adrenaline and cortisol (“I am not good enough; this team is awful”) Blaming and/or objectifying others - (Envy Up or Scorn Down – Susan Fiske) -
Self-Compassion Practices: Well-being is a Skill #1: Self-Kindness vs. Self-Judgment #2: Common Humanity vs. Isolation #3: Mindfulness vs. Over-identification
Mindfulness IS being in the PRESENT!
OVER-IDENTIFICATION WITH MENTAL EVENTS The mind’s ability to be in the past and in the future is what keeps us from being PRESENT INFORMATION FROM THE SENSES IS REAL: WE SEE AND HEAR AN ONCOMING BUS MENTAL EXPERIENCES ARE NOT REAL, THEY ARE CONSTRUCTIONS OF REALITY: WE CREATE THEM THROUGH OUR…. Thoughts, Beliefs, Images, Daydreaming, Judgements, Predictions, Rules, Evaluations that can trigger our threat system (Adrenaline & Cortisol)
We get STUCK in habitual patterns of thinking about ourselves, others, and the world in a specific way. This is the cause of suffering because we are stuck in our thoughts about….
HOW CAN WE CULTIVATE COMPASSION FOR SELF AND OTHERS? PRACTICES TO REDUCE SOCIAL ANXIETY & ANTICIPATORY ANXIETY
STANFORD’S DEVELOPMENTAL STEPS STEP 1: Focused attention through mindfulness practices STEP 2: Loving-kindness & compassion for a loved one: - “May you be happy and free from suffering. ” STEP 3: Loving-Kindness for oneself - “May I be happy. ”
STEP 4: Compassion for One Self - “May I be free from Suffering” STEP 5: Compassion for Others – Developing and awareness of common humanity. - “Just like me you want to be happy & free from suffering. ”
1. WORK TOGETHER TO MAKE EACH SCHOOL & FAMILY CULTURE INCLUSIVE 2. DEVELOP OUR OWN PRACTICES OF MINDFULNESS AND SELF-COMPASSION
RESOURCES TO BETTER UNDERSTAND THE EMOTIONAL LIFE OF YOUR BRAIN OTHER RESOURCES – Test how self-compassionate you are: http: //self-compassion. org/test-howself-compassionate-you-are/ Test for the Emotional Style of your Brain Online Survey at U of Wisconsin-Madison: https: //uwmadison. co 1. qualtrics. com/jfe/form/SV_3 I 8 Lg 9 l 4 CSnsmjj TED TALKS The Emotional Life of Your Brain – Richie Davidson https: //www. youtube. com/watch? v=Gnwho. VR 4 f. Cw Science of happiness: Dan Gilbert https: //www. youtube. com/watch? v=4 q 1 dgn_C 0 AU 9 Attitudes of Mindfulness https: //www. youtube. com/watch? v=2 n 7 FOBFMv. Xg
QUESTIONS AND COMMENTS Christelle. Estrada@schools. Utah. gov
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