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Session 4- Discovering Your Compassionate Voice - Coggle Diagram
Session 4- Discovering Your Compassionate Voice
Core Meditation: Loving-Kindness for Ourselves (30 min)
Session Theme: Discovering your compassionate voice
muddy middle
reflect & review stages
motivate + changes with kindness instead of criticism (yang and yin)
Topic:
Stages of Progress (15 min)
"The Fly video"
Striving
Disillusionment
Radical Acceptance
Striving- intention to feel better, full of hope
熱戀期
Disillusionment 幻滅期
I'm still the same person- flaws, discomfort
Intention- accepting what is with an open :<3:
Example: insomnia
bare counterproductive striving
Radical Acceptance
Fully enter and embrace whatever is in the present moment.
2 NOT- throw comp to push pain away, or accept status quo.
We are not here to learn self-compassion- we are here to embrace our imperfections
" I'm not okay, you're not okay...but that's okay."
E.g parent comforting the kid with flu
Compassionate mess- full human- struggling, uncertain, confused
Yay > Oops> Wow
True progress:
refinement of intention
"We give ourselves kindness to to feel better, but because we feel bad."
Not to manipulate moment to moment experience
Not linear.
No stage is better. Just to meet the stage we r with kindness
Over years, radical acceptance increases.
Upward spiral
Exercise
: How is MSC Going for Me?
(10+15+ 10)
Take out pen and paper
Make 3 columns on paper for s, d and r
Reflect on what stage you might be in now
If you find yourself unnecessarily
striving
, would it be possible to make a little more room for ur struggle?
disillusioned
- could u hold your doubting heart in a tender way, perhaps offering urself some words of comfort or encouragement?
R
- could u savor it for now?
Group discussion (3)- 15 min
Listen w/o giving advice or fixing
Inquiry (10 min)
Break
Topic:
Self-Criticism & Safety (10 min)
What function does self-criticism serve? Any value in self-criticism?
Refer to harsh criticism here
Desire to keep ourselves safe
Be aware of internalized shame from early caregivers, cultural oppression
Feel frightened and unsafe when being kind
like breaching agreement
Inner critic can also be experienced somatically- helplessness, despair, agitation
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