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Mindful : December 2014
Practice The self-compassion break The self-compassion break involves using a set of memorized phrases to soothe and comfort yourself when you’re in pain. 1 Put both hands on your hear t, pause, and feel their warmth. You can also put your hands on any other place on your body that feels soothing and comfor t- ing, such as your belly or your face. 2 Breathe deeply in and out. 3 Speak these words to yourself (out loud or silently) in a warm and caring tone: This is a moment of suffering Suffering is part of life May I be kind to myself May I give myself the compassion I need The first phrase, “This is a moment of suffering ” is desig ned to bring mindfulness to the fact that you’re in pain. Other possible wordings for this phrase are “I’m having a really tough time right now,” or “This hurts,” and so forth. The second phrase, “Suffering is pa rt of life” is designed to remind you that imperfection is pa rt of the sha red human experience. Other possible word- ings are “Everyone feels this way sometimes,” “This is part of being human,” and so on. The third phrase, “May I be kind to myself in this moment ” is desig ned to help bring a sense of caring concern to your present moment experience. Other possible wordings are “May I love and support myself right now” or “May I accept myself as I am,” and so on. The final phrase, “May I give myself the compas- sion I need,” firmly sets your intention to be self- compassionate. You might use other words such as “May I remember that I am worthy of compassion,” or “May I give myself the same compassion I would give to a good friend,” and so on. Find the four phrases that seem most comfortable for you, and memorize them. Then, the next time you judge yourself or have a difficult experience you ca n use these phrases as a way of reminding yourself to be self-compassionate. It’s a handy tool to help soothe a nd calm troubled states of mind. ● in practice insight 80 mindful December 2014 THE EMORY-TIBET PARTNERSHIP PRESENTS Cognitively-Based Compassion Training TWO-WEEKEND INTENSIVE FOUNDATION COURSES WITH GESHE LOBSANG TENZIN NEGI, PhD Rooted in the Tibetan Buddhist lojong or “mind-training” tradition, Cognitively-Based Compassion Training (CBCT) was developed at Emor y University by Dr. Negi. One of North America’s leading programs in compassion meditation, C BCT is a secular protocol for the cultivation of compassion suitable for those of any—or no—faith tradition. It has been used in diverse settings with students, professionals, and v ulnerable populations, and is supported by a substantial body of research. C BCT has been found to be benefcial by educators, social workers, medical and mental health professionals, and others wishing to build resiliency, improve relationships, and/or simply foster this universal human value in self and others. Please visit our website to see our N I H-funded, peer-reviewed, and published scientifc research and to fnd information about how to register. Winter 2015 January 24–25 and February 27–28 tibet.emor y.edu/cbct