HOME PRACTICE
We recommend that MSC participants practice mindfulness and/or self-compassion at least 30 minutes per day, formally and informally. The purpose is to develop a new mental habit.
It takes time to develop new habits. Here are some tips for maintaining a practice:
- Make it like play
- Just start each day
- Use recorded meditations
- Be a slow learner
Most importantly, don’t beat yourself up when you don’t practice. Instead, motivate yourself with kindness, asking yourself:
- “How can I make my practice more enjoyable?”
- “What voice am I listening to–critical or encouraging?”
- “What do I really need?”
Below is a schedule of the new practices that are learned each session. Please try these practices during the following week and discover how they work for you. Continue to use the practices that you like the most.
Session 1 Discovering Mindful Self-Compassion
Informal Practice: Soothing Touch
Self Compasion Break (It’s on the USB Key)
Self-Compassion in Daily Life
Session 2 Practicing Mindfulness
Core Meditation: Affectionate Breathing (It’s on the USB Key)
Informal Practice: Soles of the Feet
Informal Practice:Mindfulness in Daily Life
Session3 Practicing Loving-Kindness
Meditation: Loving-Kindness for a Loved One
Exercise: Finding Loving-Kindness Phrases
Session 4 Discovering Your Compassionate Voice
Core Meditation: Loving-Kindness for Ourselves (It’s on the USB KEY)
Informal Practice: Compassionate Letter to Myself
Session 5 Living Deeply
Core Meditation: Giving and Receiving Compassion (It’s on the USB KEY)
Informal Practice: Living with a vow
Informal Practice: Compassionate Listening
Session 6 Managing Difficult Emotions
Informal Practice: Labeling Emotions,
Informal Practice: Mindfulness of emotions in the body
Informal Practice: Soften-Soothe-Alow
Session 7 Transforming Challenging Relationships
Informal Practice: Self-Compassion for Caregivers
Exerise: Meeting Unmet Neds
Session 8 Embracing Your Life
meidation: Compassion for self and others
Exercise: Gratitude
Exercise: Self Appreciation
Exercise: What Would I Like to Remeber?