The Benefits of Self-Compassion
Self-compassion has many benefits. People who practice self-compassion tend to experience lower levels of depression and anxiety. They tend to ruminate less and tend to be more motivated to learn about themselves. They're also less fixated on gaining the approval of others and less afraid of making mistakes.
People who have high levels of self-compassion have reduced emotional reactions to negative events. They are buffered against negative self-judgments and painful emotions when recalling social events. Their emotions are easily regulated after receiving unpleasant social feedback. They also tend to acknowledge their role in negative events without feeling overwhelmed with negative emotions. Source
A study also shows that people who practice self-compassion had positive lifestyle behaviors such as exercise, regular sleep, healthy eating habits and use of stress management techniques. Source:
How I Practiced Self-Compassion Today
I am currently using the book The Self-Compassion Skills Workbook: A 14 Day Plan to Transform Your Relationship with Yourself by Tim Desmond. Tim Desmond is a psychotherapist who was a student of Buddhist monk Thich Nhat Hanh. I felt like I needed this book and wanted to see if it would improve self-compassionate behaviors on my part.
The book shows a Self-Compassion Map. You start with the Self-Compassion Body Scan where you assess your emotions and bodily sensations. Depending on what you are feeling, you will then be directed to do other exercises.
At the start of the exercise, I had a backache that I was feeling along my spine. My left arm was aching as well. I also had some tension in my jaw and face. I was also having the feeling of anxiety.
I listened to the recorded meditation instructions starting from the Body Scan and the steps after that up until I got to the "Embracing Suffering" section. In this section, there is an exercise called "Receiving Compassion from Someone Else." In this exercise, you picture someone or something and visualize this person or thing loving and accepting you.
I imagined a sentient being made of white light. The instructions then said to imagine this being saying to me, "May you be happy. May you be healthy. May you be safe. May you be loved."
As I went through the exercise, I noticed the tension and unpleasant sensations I was experiencing either disappeared or lessened. I also started feeling happy and noticed myself smiling.
I expected my anxiety to lessen and some uncomfortable sensations to weaken but I did not expect my backache to almost completely go away. I thought I was going to have it until the exercise was finished. I got to admit I was weirded out by this! I'm not really sure how this happened and if other people are going to have the same experience that I just had with the exercise.
I do sense more self-compassion after going through the exercises. This is my second day going through the exercises in the book and I will keep using it and post the results in the future.
This post is not meant to replace therapy. If you need help handling your thoughts and feelings, please consult a licensed professional.
Hope you were able to get some benefit out of this post.
May you have a meaningful life.
Please check these related posts:
Practicing Self-Compassion Day 1
Practicing Self-Compassion Day 2
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