I’ll be exploring what it means to bounce back when we or someone we care about loses a job, or loses a relationship, or loses their health, or loses their hope, and what we can learn from modern neuroscience, if anything, that will help us bounce back more effectively.
I’ll be presenting the exercise below, Compassionate Friend – Shifting from Self-Criticism to Self-Compassion, among others.
I’ll be presenting among 19 other recognized authorities on the application of neuroscience to living more resilient and authentic lives, many of them my teachers and mentors, among them:
Diane Poole Heller
Dacher Keltner (Greater Good Science Center)
Rich, rich offerings. Every webinar is free at time of broadcast and for 24 hours afterwards. You can access the entire series, forever, for a reasonable fee – videos, audios, transcripts, bonus gifts, etc. Click here to upgrade your summit registration to that package.
May you be well, and always bounce back well,
Compassionate Friend – Shifting from Self-Criticism to Self-Compassion
[based on Mindful Self-Compassion program developed by Kristin Neff and Christopher Germer]
Allow yourself to sit in a comfortable posture, or lie down in a comfortable posture, coming into a sense of presence, being aware of being in your own body, in this moment, focusing your awareness on the gentle rhythm of your breathing, coming into a sense of relaxation and peacefulness.
Then, when you’re ready, imagine that you are in your own safe place, a place that is comfortable for you, where you can feel safe and protected, at ease, content. This may be a room in your own home, it may be a favorite bench in a park or on a hill overlooking the beach, it may be in a café with a friend. Let yourself settle into the safety and comfort of being in your safe place.
Then, let yourself know that you are going to receive a visitor, someone older, wiser, stronger, someone who knows you and honestly cares about you a great deal. They want you to be happy, and they want to visit with you for a little while.
Imagine this compassionate friend in quite some detail, what they look like, how they’re dressed, how they move, especially what it feels like to you to be in their presence, in their energy field.
Then you imagine how you meet and greet this person; do you stand up and shake hands, do you hug, do you bow?
Then you imagine you get to have a conversation with this compassionate friend, so imagine how you will do that, sitting across from each other, sitting side by side, going for a walk.
Then, you get to share with this compassionate friend some worry, some upset, some distress that’s current for you now. And you imagine your compassionate friend listening receptively, openly, understandingly. You imagine how you feel being listened to and understood and accepted by this compassionate friend.
Then you imagine any words of acceptance or encouragement or support your compassionate friend might have to say. If you could hear whatever you need to hear right now, what would those words be? And imagine listening, imagine what you feel as you hear these words from your compassionate friend.
When the conversation is complete and it’s time for the compassionate friend to depart for now, you imagine how you say good-bye, knowing that you can visit with this compassionate friend again any time you wish to.
And after your compassionate friend has departed and you are in your safe place again with yourself, you take a moment to pause, notice and reflect on your experience, any shifts in your experience of yourself or shift of the upset you were working with, knowing you have tapped into your own deep intuitive wisdom.