The Mindful Self-Compassion Workbook

Question 1

Just as our lungs expand and contract, our ________ and _______ also naturally open and close. It is self-compassionate to allow ourselves to close when needed and to open up again when that naturally happens.

Answer 1

It is important to allow yourself to go through a process of opening and closing as you work through this book. Just as our lungs expand and contract, our hearts and minds also naturally open and close. It is self-compassionate to allow ourselves to close when needed and to open up again when that naturally happens. Signs of opening might be laughter, tears, or more vivid thoughts and sensations. Signs of closing might be distraction, sleepiness, annoyance, numbness, or self-criticism.

Question 2

The 3 essential elements of self-compassion

Answer 2

Loving Self-Kindness
Present Mindfulness
Interconnection & Common Humanity

Question 3

Self Compassion Exercise Structure (3 pillars and the kinds of questions with each)

Answer 3

Mindfulness
Think about a current struggle - what are the ways I am lost in the storyline and running away with it to make a bigger deal out of things than is warranted?

Mindfully acknowledge the pain in a relatively objective way.

What are the ways in which you are feeling isolated by this situation — thinking that it shouldn’t have happened or that i’m the only one who has been in that situation.

Common Humanity
Remind yourself of the common humanity of the situation – how normal it is to have feelings like this and the fact that many people are probably experiencing feeling similar to yours.

Self-Kindness
What are some ways you are judging yourself for what happened? What are you saying to yourself?

What are some words of kindness you might say to a friend who is having the difficult emotions I’m feeling?