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 : February 2019
in the shadows. As he grew older, however, he needed strength and courage to step out into the world. He needed someone to believe in him and also to encour- age him to achieve what he was capable of. The best self-compassion practice for Xavier was writing a compassionate letter (right) to motivate himself with kindness, just as he might write to a dear friend. He wrote himself a letter every week, focusing on whatever challenges he encountered. Little by little, a new voice emerged within Xavier—his own inner coach cheering him on from the sidelines. This type of encourage- ment and support is likely to be much more effective and sustainable in the long run. Research shows that self-compassionate peo- ple not only have greater self-confidence, but they are less likely to fear failure and are more likely to try again when they do fail, and to persist in their efforts to keep learning. Bill had a trainer at the gym who was about his age and who was endlessly sup- portive. For example, when Bill collapsed while doing push-ups, his trainer just said, “Great! Working to the point of muscle exhaustion is what we want,” and when Bill wanted to lift weights that might have injured him, his coach said, “ Hey, Bill, let’s save that one for later. We’ll get there sooner than you think.” So Bill decided to apply the same attitude to his new business project. “Just → You can find your compassionate voice by writing a letter to yourself whenever you struggle or feel inadequate or when you want to help motivate yourself to make a change. It can feel uncomfortable at first, but gets easier with practice. Here are three formats to try: Write a Letter to Yourself A KIND WORD 1 Think of an imag- inary friend who is unconditionally wise, loving, and compassionate and write a letter to yourself from the perspective of your friend. After writing the letter, you can put it down for a while and then read it later, letting the words soothe and comfor t you when you need it most. 2 Write a letter as if you were talking to a dearly beloved friend who was struggling with the same concerns as you. 3 Write a letter from the compassion- ate part of yourself to the part of yourself that is struggling. PHOTOGRAPHBYERIKDREYER/GETTYIMAGES February 2019 mindful 47