by clicking the "Next" arrow.
by clicking on the page.
the page around when zoomed in by dragging it.
the zoom using the slider when zoomed-in.
by clicking on the zoomed-in page.
by entering text in the search field, and select "This Issue" or "All Issues"
by clicking on thumbnails to select pages, and then press the print button.
displays sections with thumbnails and descriptions.
displays a slider of thumbnails. Click on a page to jump.
allows you to browse the full archive.
about your subscription?
Mindful : December 2016
to a sense of presence and equanimity even before I knew those results, and had they been worse, I would have been in a better position to deal with that. The Hand on Heart practice provides a means to shift back to being present when you start spi- ralling into fear, self-doubt, and self-criticism. Be Kind to Yourself Last winter a huge thunderstorm blew out the power transformer on my block—no electricity for 36 hours—no heat, no lights, no refrigerator, no stove, no phones, no internet. I managed to handle things fairly well, stay- ing calm and creative in my coping, until the morning of the second day when I automati- cally wanted to check emails on my computer. I was aware of my rising frustration and my deepening contraction around the frustration. I was losing my clarity, becoming more reactive and angry when I walked through the kitchen and noticed a magnet on my refrigerator with the words: “May I give myself the compassion I need.” Right. I teach this stuff. So I stopped in front of the refrigerator and began reciting the mindful self-compassion phrases I teach to many others (see page 80). These (and the Hand on Heart practice) are drawn from the Mindful Self-Compassion protocol developed by Kristin Neff and Christopher Germer. By the time I had repeated those phrases a few times, slowly, thoughtfully, I could feel my mind expanding back from its contraction to a more open perspective. (You can feel this physi- cally in your body—shifting from tightness and tension to openness and relaxation.) “I have internet at my office! That’s only 10 minutes away.” When I was in my contracted, frustrated state of mind, I couldn’t think straight. Repeating the mindful self-compassion phrases to myself broke the automaticity of my reactivity and allowed me to see the larger picture again. It’s not that mindful self-compassion solves the problems of the moment. It doesn’t. Self- compassion and other positive emotion practices— gratitude, awe, generosity, joy, delight, serenity, love—simply shift the functioning of the brain to put us in a better position to solve the problem. Shift happens when we intentionally choose to focus our awareness on the experience of com- passion, gratitude, warmth, and other feelings that put us in touch with our natural resilience. These practices can shift the functioning of the → 78 mindful December 2016 insight