The overall aim of the practices in Mindfulness and Self-Compassion is to adopt a non-judgmental acceptance of whatever is there and befriending ourselves in the present moment. The goal is not necessarily to achieve a perfectly calm, relaxed state, but to be aware, to suspend judgment for a while so we can practice kind acceptance of the here and now, as it is, with compassion. In this way we are learning to relate to ourselves in a different way, so instead of being over-critical, we can orient our mind to appreciate with a kind and joyful awareness.
Mindfulness and Self-Compassion are complex skills. Start gradually 5-10 minutes everyday and then increase to 20-30 minutes, once or twice a day. Some people will experience immediate benefits from the practice while for others, it may take a few weeks of daily practices before they notice benefit and effectively start re-wiring their brain.
Website for Mindfulness and Self-Compassion Programs in Canberra: Mindful Path Canberra
Daily postings: Facebook Mindful Path Canberra Community
Mindfulness app for all ages: Smiling Mind and
Free Mindfulness Based Stress Reduction(MBSR) 8-week Program: Palouse Mindfulness: Stress reduction and well being.
Sites on Mindfulness for pain relief
Introduction to Compassionate Mind Training exercises.
- Prof Paul Gilbert introduces Compassionate Mind Training and the three following imagery exercises.
Soothing Rhythm Breathing.
- A short guided exercise in soothing rhythm breathing.
Compassionate Self Imagery.
- An imagery exercise about creating and contacting your compassionate self.
Our Ideal Compassionate Other.
- An imagery exercise about imaging your ideal compassionate other.
Self-help book on Compassion-Focused Therapy
The complete Guide for overcoming depression by Paul Guilbert, revised ed. 2009
The compassionate mind by Paul Gilbert, 2009
Books on Mindfulness Based Cognitive Therapy(MBCT) 8-week program
Mindfulness:an 8-week plan for finding peace in a frantic world by Mark Williams and Danny Penman.2011
The Mindful Way Workbook: An 8-Week Program to Free Yourself from Depression and Emotional Distress by John D. Teasdale, J. Mark G. Williams, Zindel V. Segal. 2014
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Turner, Canberra, ACT