[SAT 28.09] FREE Mindfulness Self-compassion introduction

MSC teachers in training 

@Hailan Wellbeing Family training Centre

One week of immersion into the principles and methods of mindful self-compassion began by arriving at a wonderful retreat centre of Hailan Wellbeing Family nested at the foot of the Miyun Great Wall. Winding paths leading between chestnut trees and echoing trickle of a stream surrounding the venue began to do the work even before the lectures. I felt safe and curious to explore the depth of awareness and emotions arising as the result of the self-compassion practice.

The Mindful Self-Compassion program was developed by Chris Germer, Phd and Kristin Neff, Phd in 2010 and the program has been evolving since then with contribution of the wide MSC teacher network. This time, the Hailan Wellbeing Family, a representative of MSC in China, organized the teacher training program for a group of 120 practitioners. 

(Teacher team left to right) 

Joy Wang, Shi Jian Zhen (interpreter), Dr Chris Germer, Dr Hailan

What is mindfulself-compassion?

There are three components of self-compassion: self-kindness, common humanity and mindfulness. They are antidotes for self-judgment, self-isolation and self-absorption which commonly appear when we meet with difficulties.

Self-Kindness vs Self-Judgment

When difficulties arise we are way too often hard on ourselves. Inner critic turns the blame inwards and all the reasons why we should’ve, could’ve, must’ve known how to avoid the misery begin to take us down the rabbit hole. Like a quicksand, self-judgment begins to drag us into the void of despair and helplessness. 

Do you know the language of your inner critic? What are some expressions that it tells you?  Once you become aware of its tone of voice and the way it impacts you can begin to tame it with the language of self-kindness:

“This is a moment of suffering. Suffering is part of life. May I be kind to myself in this moment. May I give myself the compassion I need.”

Kristin Neff

Common Humanity vs Isolation

At times of difficulties we often feel isolated. Sometimes we may believe that everyone else would have found a way to avoid the situation and deal with it successfully while we can’t. We feel isolated.

You can begin to shift this perception by writing down who you know has been through a similar situation. Perhaps you have seen it in a movie or read in a book. Expand your awareness in noticing that,although they may have had different circumstances or different ways to handle these circumstances, acknowledge that you are not alone. #MeToo Movement is an expression of common humanity.

"A human being is part of the whole, called by us ‘universe,’ a part limited in time and space. He experiences himself, his thoughts and feelings, as something separate from the rest — a kind of optical delusion of consciousness. This delusion is a kind of prison for us, restricting us to our personal desires and to affection for a few persons nearest to us. Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole of nature in its beauty. "

Albert Einstein

Mindfulness vs. Over Identification

Overthinking and rumination keep us awake at night, drain our energy and create a vortex of negativity which can easeby practicing mindfulness. At any point of suffering the first step is to bring awareness to the present moment and notice how we are responding to the situation. Awareness of thoughts, emotions and physical sensations have calming effect on the mind. Additionally, mindfulness enables us to come to a point of acceptance, and acceptance is the home of self-compassion.

“To think in terms of either pessimism or optimism oversimplifies the truth. The problem is to see reality as it is.”

Thích Nhất Hạnh

I pose with Dr Chris Germer, Dr Hailan and Joy Wang (from left to rigth)

The Centre for Mindful Self Compassion is providing trainings for psychologists, youth and delivers open programs. After attending an 8 week or 5 day intensive program, with a regular practice and two year teaching experience (working with groups) you can enroll in the MSC teacher training program. 

Resources: 

- CMSC website: https://centerformsc.org

- Chris Germer website: https://chrisgermer.com

- Kristin Neff website: https://self-compassion.org/category/exercises

- Hailan Well-being Family WeChat platform: 海蓝博士

Are you curious to know more about the practice of mindful self-compassion? On 28th September 10am to 12pm Dalida Turkovic will hold an introduction to 8-week Mindful Self-Compassion program which will be held at BMC in November. Scan QR code to reserve your spot. 

Press and hold to register

Mindfully yours, Dalida

Founder of BMC
Executive & Mindfulness Certified Coach

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 Beijing Mindfulness Centre

www.beijingmindfulness.com
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Address: No.44, Qian Yong Kang Hutong, Dongcheng, Beijing

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