1 / 22

Mindful Self-Compassion Practices: Well-being is a Skill

Explore the power of self-compassion, mindful practices, and the emotional life of the brain to enhance well-being. Learn how kindness towards self and others can lead to emotional balance and fulfillment in life.

cwadkins
Download Presentation

Mindful Self-Compassion Practices: Well-being is a Skill

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Mindful Self-Compassion Practices: Well-being is a Skill

  2. THE EMOTIONAL LIFE OF THE BRAIN: Balance for the Brain’s Chemistry

  3. Kristin Neff: University of Texas at AustinThe documentary “The Horse Boy”http://self-compassion.org/videos/

  4. 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)

  5. #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

  6. #1 Self-Kindness vs. Self-Judgment POWER of the Brain’s Ability to IMAGINE • Memories about the past  = SADNESS, SHAME, REGRET OR ………….. • Ruminating or Reliving a conversation OR…… • Engaging in self-criticism • (not good enough) =  SHAME, SELF-LOATHING, HOPELESSNESS

  7. 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.”

  8. FIRST COMPONENT of LIVING A HAPPY LIFE 1. (POSITIVE EMOTIONS) the experience of joy, contentment, or positive well-being (Gratitude Practices)

  9. 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)

  10. 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

  11. Self-Compassion is not Self-Esteem • Self-Esteem research shows the elevated sense of specialness/exceptionalism: • Emotional ups and downs • based on perceived success • and abilities;

  12. 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)

  13. Self-Compassion Practices: Well-being is a Skill

  14. Mindfulness IS being in the PRESENT!

  15. 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)

  16. 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….

  17. HOW CAN WE CULTIVATE COMPASSION FOR SELF AND OTHERS?PRACTICES TO REDUCE SOCIAL ANXIETY & ANTICIPATORY ANXIETY

  18. 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.”

  19. 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.”

  20. 1. WORK TOGETHER TO MAKE EACH SCHOOL & FAMILY CULTURE INCLUSIVE 2. DEVELOP OUR OWN PRACTICES OF MINDFULNESS AND SELF-COMPASSION

  21. RESOURCES TO BETTER UNDERSTAND THE EMOTIONAL LIFE OF YOUR BRAIN • OTHER RESOURCES – Test how self-compassionate you are: http://self-compassion.org/test-how-self-compassionate-you-are/ Test for the Emotional Style of your Brain • Online Survey at U of Wisconsin-Madison: https://uwmadison.co1.qualtrics.com/jfe/form/SV_3I8Lg9l4CSnsmjj TED TALKS The Emotional Life of Your Brain – Richie Davidson https://www.youtube.com/watch?v=GnwhoVR4fCw Science of happiness: Dan Gilbert https://www.youtube.com/watch?v=4q1dgn_C0AU 9 Attitudes of Mindfulness https://www.youtube.com/watch?v=2n7FOBFMvXg

  22. QUESTIONS AND COMMENTSChristelle.Estrada@schools.Utah.gov

More Related