Are you kinder to others than you are to yourself? More than a thousand research studies show the benefits of being a supportive friend to yourself, especially in times of need. This science-based workbook offers a step-by-step approach to breaking free of harsh self-judgments and impossible standards in order to cultivate emotional well-being. In a convenient large-size format, the book is based on the authors' groundbreaking eight-week Mindful Self-Compassion (MSC) program, which has helped tens of thousands of people worldwide. It is packed with guided meditations (with audio downloads);…mehr
Are you kinder to others than you are to yourself? More than a thousand research studies show the benefits of being a supportive friend to yourself, especially in times of need. This science-based workbook offers a step-by-step approach to breaking free of harsh self-judgments and impossible standards in order to cultivate emotional well-being. In a convenient large-size format, the book is based on the authors' groundbreaking eight-week Mindful Self-Compassion (MSC) program, which has helped tens of thousands of people worldwide. It is packed with guided meditations (with audio downloads); informal practices to do anytime, anywhere; exercises; and vivid stories of people using the techniques to address relationship stress, weight and body image issues, health concerns, anxiety, and other common problems. The seeds of self-compassion already lie within you--learn how you can uncover this powerful inner resource and transform your life.
See also Teaching the Mindful Self-Compassion Program, by Christopher Germer and Kristin Neff, a thorough overview of conducting MSC (for professionals), and The Mindful Path to Self-Compassion, by Christopher Germer, which delves into mindful self-compassion and shares moving stories of how it can change lives.
Kristin Neff, PhD, is Associate Professor of Human Development and Culture at the University of Texas at Austin and a pioneer in the field of self-compassion research. Her books include The Mindful Self-Compassion Workbook and Self-Compassion (for the general public) and Teaching the Mindful Self-Compassion Program (for professionals). She is also author of an audio program, Self-Compassion: Step by Step, and has published numerous academic articles. She lectures and offers workshops worldwide. Together with Christopher Germer, Dr. Neff hosts an 8-hour online course, "The Power of Self-Compassion." Her website is https://self-compassion.org. Christopher Germer, PhD, has a private practice in mindfulness- and compassion-based psychotherapy in Arlington, Massachusetts, and is a part-time Lecturer on Psychiatry at Harvard Medical School/Cambridge Health Alliance. He is a founding faculty member of the Institute for Meditation and Psychotherapy and of the Center for Mindfulness and Compassion. His books include The Mindful Self-Compassion Workbook and The Mindful Path to Self-Compassion (for the general public) and Teaching the Mindful Self-Compassion Program, Wisdom and Compassion in Psychotherapy, and Mindfulness and Psychotherapy, Second Edition (for professionals). Dr. Germer lectures and leads workshops internationally. His website is https://chrisgermer.com.
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Introduction: How to Approach This Workbook 1. What Is Self-Compassion? 2. What Self-Compassion Is Not 3. The Benefits of Self-Compassion 4. The Physiology of Self-Criticism and Self-Compassion 5. The Yin and Yang of Self-Compassion 6. Mindfulness 7. Letting Go of Resistance 8. Backdraft 9. Developing Loving-Kindness 10. Loving-Kindness for Ourselves 11. Self-Compassionate Motivation 12. Self-Compassion and Our Bodies 13. Stages of Progress 14. Living Deeply 15. Being There for Others without Losing Ourselves 16. Meeting Difficult Emotions 17. Self-Compassion and Shame 18. Self-Compassion in Relationships 19. Self-Compassion for Caregivers 20. Self-Compassion and Anger in Relationships 21. Self-Compassion and Forgiveness 22. Embracing the Good 23. Self-Appreciation 24. Taking It Forward Practices and Exercises Resources List of Audio Files
Audio downloads: 1. Self-Compassion Break (5:20; Kristin Neff) 2. Self-Compassion Break (12:21; Christopher Germer) 3. Affectionate Breathing (21:28; Kristin Neff) 4. Affectionate Breathing (18:24; Christopher Germer) 5. Loving-Kindness for a Loved One (17:08; Kristin Neff) 6. Loving-Kindness for a Loved One (14:47; Christopher Germer) 7. Finding Loving-Kindness Phrases (23:02; Christopher Germer) 8. Loving-Kindness for Ourselves (20:40; Christopher Germer) 9. Compassionate Body Scan (23:55; Kristin Neff) 10. Compassionate Body Scan (43:36; Christopher Germer) 11. Giving and Receiving Compassion (20:48; Kristin Neff) 12. Giving and Receiving Compassion (21:20; Christopher Germer) 13. Working with Difficult Emotions (16:01; Kristin Neff) 14. Working with Difficult Emotions (16:09; Christopher Germer) 15. Compassionate Friend (18:09; Kristin Neff) 16. Compassionate Friend (15:05; Christopher Germer) 17. Compassion with Equanimity (14:38; Christopher Germer)
Introduction: How to Approach This Workbook 1. What Is Self-Compassion? 2. What Self-Compassion Is Not 3. The Benefits of Self-Compassion 4. The Physiology of Self-Criticism and Self-Compassion 5. The Yin and Yang of Self-Compassion 6. Mindfulness 7. Letting Go of Resistance 8. Backdraft 9. Developing Loving-Kindness 10. Loving-Kindness for Ourselves 11. Self-Compassionate Motivation 12. Self-Compassion and Our Bodies 13. Stages of Progress 14. Living Deeply 15. Being There for Others without Losing Ourselves 16. Meeting Difficult Emotions 17. Self-Compassion and Shame 18. Self-Compassion in Relationships 19. Self-Compassion for Caregivers 20. Self-Compassion and Anger in Relationships 21. Self-Compassion and Forgiveness 22. Embracing the Good 23. Self-Appreciation 24. Taking It Forward Practices and Exercises Resources List of Audio Files Audio downloads: 1. Self-Compassion Break (5:20; Kristin Neff) 2. Self-Compassion Break (12:21; Christopher Germer) 3. Affectionate Breathing (21:28; Kristin Neff) 4. Affectionate Breathing (18:24; Christopher Germer) 5. Loving-Kindness for a Loved One (17:08; Kristin Neff) 6. Loving-Kindness for a Loved One (14:47; Christopher Germer) 7. Finding Loving-Kindness Phrases (23:02; Christopher Germer) 8. Loving-Kindness for Ourselves (20:40; Christopher Germer) 9. Compassionate Body Scan (23:55; Kristin Neff) 10. Compassionate Body Scan (43:36; Christopher Germer) 11. Giving and Receiving Compassion (20:48; Kristin Neff) 12. Giving and Receiving Compassion (21:20; Christopher Germer) 13. Working with Difficult Emotions (16:01; Kristin Neff) 14. Working with Difficult Emotions (16:09; Christopher Germer) 15. Compassionate Friend (18:09; Kristin Neff) 16. Compassionate Friend (15:05; Christopher Germer) 17. Compassion with Equanimity (14:38; Christopher Germer)
Introduction: How to Approach This Workbook 1. What Is Self-Compassion? 2. What Self-Compassion Is Not 3. The Benefits of Self-Compassion 4. The Physiology of Self-Criticism and Self-Compassion 5. The Yin and Yang of Self-Compassion 6. Mindfulness 7. Letting Go of Resistance 8. Backdraft 9. Developing Loving-Kindness 10. Loving-Kindness for Ourselves 11. Self-Compassionate Motivation 12. Self-Compassion and Our Bodies 13. Stages of Progress 14. Living Deeply 15. Being There for Others without Losing Ourselves 16. Meeting Difficult Emotions 17. Self-Compassion and Shame 18. Self-Compassion in Relationships 19. Self-Compassion for Caregivers 20. Self-Compassion and Anger in Relationships 21. Self-Compassion and Forgiveness 22. Embracing the Good 23. Self-Appreciation 24. Taking It Forward Practices and Exercises Resources List of Audio Files
Audio downloads: 1. Self-Compassion Break (5:20; Kristin Neff) 2. Self-Compassion Break (12:21; Christopher Germer) 3. Affectionate Breathing (21:28; Kristin Neff) 4. Affectionate Breathing (18:24; Christopher Germer) 5. Loving-Kindness for a Loved One (17:08; Kristin Neff) 6. Loving-Kindness for a Loved One (14:47; Christopher Germer) 7. Finding Loving-Kindness Phrases (23:02; Christopher Germer) 8. Loving-Kindness for Ourselves (20:40; Christopher Germer) 9. Compassionate Body Scan (23:55; Kristin Neff) 10. Compassionate Body Scan (43:36; Christopher Germer) 11. Giving and Receiving Compassion (20:48; Kristin Neff) 12. Giving and Receiving Compassion (21:20; Christopher Germer) 13. Working with Difficult Emotions (16:01; Kristin Neff) 14. Working with Difficult Emotions (16:09; Christopher Germer) 15. Compassionate Friend (18:09; Kristin Neff) 16. Compassionate Friend (15:05; Christopher Germer) 17. Compassion with Equanimity (14:38; Christopher Germer)
Introduction: How to Approach This Workbook 1. What Is Self-Compassion? 2. What Self-Compassion Is Not 3. The Benefits of Self-Compassion 4. The Physiology of Self-Criticism and Self-Compassion 5. The Yin and Yang of Self-Compassion 6. Mindfulness 7. Letting Go of Resistance 8. Backdraft 9. Developing Loving-Kindness 10. Loving-Kindness for Ourselves 11. Self-Compassionate Motivation 12. Self-Compassion and Our Bodies 13. Stages of Progress 14. Living Deeply 15. Being There for Others without Losing Ourselves 16. Meeting Difficult Emotions 17. Self-Compassion and Shame 18. Self-Compassion in Relationships 19. Self-Compassion for Caregivers 20. Self-Compassion and Anger in Relationships 21. Self-Compassion and Forgiveness 22. Embracing the Good 23. Self-Appreciation 24. Taking It Forward Practices and Exercises Resources List of Audio Files Audio downloads: 1. Self-Compassion Break (5:20; Kristin Neff) 2. Self-Compassion Break (12:21; Christopher Germer) 3. Affectionate Breathing (21:28; Kristin Neff) 4. Affectionate Breathing (18:24; Christopher Germer) 5. Loving-Kindness for a Loved One (17:08; Kristin Neff) 6. Loving-Kindness for a Loved One (14:47; Christopher Germer) 7. Finding Loving-Kindness Phrases (23:02; Christopher Germer) 8. Loving-Kindness for Ourselves (20:40; Christopher Germer) 9. Compassionate Body Scan (23:55; Kristin Neff) 10. Compassionate Body Scan (43:36; Christopher Germer) 11. Giving and Receiving Compassion (20:48; Kristin Neff) 12. Giving and Receiving Compassion (21:20; Christopher Germer) 13. Working with Difficult Emotions (16:01; Kristin Neff) 14. Working with Difficult Emotions (16:09; Christopher Germer) 15. Compassionate Friend (18:09; Kristin Neff) 16. Compassionate Friend (15:05; Christopher Germer) 17. Compassion with Equanimity (14:38; Christopher Germer)
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"Drs. Neff and Germer are the world s leading authorities on self-compassion. They show readers in simple, down-to-earth steps how to become more confident, less self-critical, and kinder to themselves. It feels like they are with you as warm and wise guides in every page of this book. Truly a gem."--Rick Hanson, PhD, author of Resilient
"Drs. Neff and Germer have led the field in researching and articulating the transformative practices of Mindful Self-Compassion, and tens of thousands of people have been trained in their approach. Now you have in your hands a workbook that can guide your journey into profound healing and freedom; it provides a pathway that is accessible, clear, and rich in its depth. Please give yourself the gift of this book and share it with others--these teachings will serve many awakening hearts."--Tara Brach, PhD, author of Radical Acceptance and True Refuge
"From their extensive insight and experience, Drs. Neff and Germer provide a friendly, easy-to-use workbook. Its powerful exercises will help you uncover your innate capacity to hold yourself--and the world around you--with compassion. Whether or not you take a formal Mindful Self-Compassion course, using this workbook can effect profound change in your life."--Sharon Salzberg, author of Lovingkindness and Real Love
"Mindful Self-Compassion has made me far more resilient--when a storm hits, I float on the surface of the rough sea and wait for it to pass, rather than thrashing around trying to outswim it. I am able to find a nugget of joy every day, no matter how small. This workbook encourages a deeper understanding and experience of MSC. I recommend it to everyone."--Heather R., Hampshire, United Kingdom-'Be gentle with yourself.'...A chaplain mentor gave me these cherished words shortly after I began my first full-time chaplain position, post-residency. By now, this phrase has become like a trusted friend that provides support in times of stress. This phrase serves as a sort of summary of the message of The Mindful Self-Compassion Workbook....I would recommend this book, pretty much without reservation, to anyone. This book and its perspective was timely for me before the COVID-19 pandemic, and I can say it is appropriate now more than ever.--Association of Professional Chaplains Resource Reviews, 10/1/2021…mehr
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