kindness and compassion, chapter 8
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imagination to help switching our minds to compassion and kindness
Flow of compassion
directing compassion outwards
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mindful imagery
safe place
Imagination is
compassionate colour
general
direct thinking and attention to activate soothing part of brain
don't have to be good at imagining- just try
not a claer picture
creating a snese, i/e/ imagine a door handle
fleeting, fragmented
effort of creating things in our minds
bring it back gently
noticing and redirecting most imprtant
mind will wander
thoughts like, I can't do this, what's the purpose, can't feel enaything etc normal, just notice and redirect attention wih kindness and non-judgmental
practise helps t improve- like piano
Bex: bretahing, then allow mind to create a safe place (as in GI)
allow your body torealx, allow gentle smile on your face
palce of safeness, calm, peacfulness
the place itself feels joy of you being there
explore feelings of being there
it's not to escape but to practice sootthng the mind
if image difficult, imagine compassionate colour of (usually pastel)
Bex: engage in soothing breathing, imagine a colour that is compassionate that conveys a sense of kindness, warmth.Colour surrounding you, entering through your hearth into your focus on colour having wisdom, strengths, warmth, kindness, create a facial expression of kindness
compassion qualities:
key qualities: ; kindness, openness, generosity, wisdom, strengths, warmth, judgemental
openness to desire to see others flourish and taking joy in this
sensitve to distress with a desire and commitmnet to elivieate it
clwoing into us from ohers
compassion fro ourselves
flowin out to others
compassionate self
Bex: rhytimal breathing, imagine youre a kind, wise and compassionate person- ... see handout PG, 1, becoming a comapssionate , see handout compassionate self for detail.
Bex: compassion under the duvet, am or pm in bed,
rhythmical breathing,
wearing a kindly expression
commitment to try as best as you can to become a compassionate person
use anytime such as on bus etc
Wanting to be free of depression : Bex: may I ... see handout PG, 2, wanting to be free of depression
work o nnner kindness, how to focus on it, build on it, leran to direct it and practice it.
compassion towards the more difficult parts of ourselves: Bex; ...see handout PG, 3,compassion towards the more difficult parts of ourselves
Ex: like actors, learning to generate a feeling so that they can convey it. this changes body and physiology, i.e. heart rate increases
compassion for other , Bex: see handout PG, 4, compassion and kindness for oters
being joyful in others flourishing