Want to know what mindful self compassion is? I am sharing everything you need to know about mindful self compassion and how to use it to completely change your life.
Mindful self compassion or MSC is a beautiful practice that combines two essential methods for overall mental and emotional wellness. If you are starting a journey of self love, self compassion, and mindfulness you are most likely coming across MSC often. If you are anything like me, your first question is what is mindful self compassion? As a holistic healer who specializes in trauma recovery, I will answer that question and more!
In this article you will learn the what mindful self compassion is, as well as the three pillars of mindful self compassion, examples of mindful self compassion, and how to utilize them to completely change your life.
Afterwards you are going to be a pro at mindful self compassion and have everything you need to begin implementing what you learned to transform your life.
This article is about Mindful Self Compassion.
What Is Mindful Self Compassion?
The Definition of Mindful Self Compassion (MSC)
According to Christ Germer:
Mindful Self-Compassion (MSC) combines the skills of mindfulness and self-compassion to enhance our capacity for emotional wellbeing. Mindfulness is the first step—turning with loving awareness toward difficult experience (thoughts, emotions, and sensations).Chris Germer
As a holistic healer I see it as a gentle practice of giving to yourself what we tend to extend to others. We have a ton of love and compassion for others who are hurt. Yet when it comes to our own pains, we are more punishing. We tend to rush through experiences instead of being mindful of the moment.
The practice is asking ourselves can we play more attention to the moments within and honor our state of being? Can we tend to our physical health, our mental health, or emotional health?
You may also like to read my article on 5 Easy Ways To Practice Mindfulness.
Research on self compassion
Research on self compassion has shown that it is linked to greater emotional well-being, reduced anxiety and depression, increased resilience, and greater life satisfaction. It involves treating oneself with kindness, understanding, and acceptance in times of difficulty or failure, rather than being self critical or judgmental.
Three Pillars of Mindful Self Compassion
There are three elements or pillars to keep in mind when practicing mindful self compassion. They are:
- Self Kindness
- Common Humanity
Let’s review each one.
Mindfulness is the act of becoming present in this very moment. The sensations within and around your body. Sitting with them instead of running, numbing, or escaping them.
Self Kindness is just as it sounds, being gentle with yourself. Doing activities or taking actions that are for your better good. Speaking with love over your body and who you are. All of these things are ways to practice self kindness.
Common Humanity is the practice of seeing our “flaws” or “failures” as simply being human and enjoying the human experience. Instead of making us less than or rejected from the rest, these qualities bring us closer to our fellow humans.
You may enjoy my Shadow Work Journal Prompts, where you’ll get a chance to dive deep into your subconscious mind and see what stories you are continuing in your everyday life.
5 Examples Of Mindful Self Compassion
Practicing mindful self-compassion involves developing skills to be kind and understanding towards yourself, especially during times of difficulty. Some ways to practice mindful self-compassion include:
- Mindfulness meditation, which can help you become more aware of your thoughts and feelings without judgment.
- Writing down your thoughts and feelings in a compassionate way, as if you were talking to a friend.
- Practicing self care activities, such as taking a relaxing bath, going for a walk in nature, or doing yoga.
- Engaging in self compassionate self talk, by using kind and positive language towards yourself.
- Seeking support from a therapist or a support group. Remember, self compassion takes practice, so be patient and kind with yourself as you develop this skill.
How to utilize this practice to change your life
Mindful self compassion can be a powerful tool for personal growth and transformation. Here are a few steps to utilize it:
- Recognize your suffering: Acknowledge your pain, but also remember that suffering is a part of the human experience.
- Practice self kindness: Treat yourself with kindness, as you would a good friend. Remember that you are only human, and it’s okay to make mistakes.
- Cultivate mindfulness: Focus on the present moment without judgment, allowing yourself to experience your thoughts and emotions without getting caught up in them. Is there resistance to the current experience? If So why? Why do you think your present reality should be different?
- Embrace common humanity: Recognize that you are not alone in your struggles, and that others have experienced similar challenges.
By incorporating these practices into your daily life, you can begin to change your relationship with yourself and the world around you.
How to combat negative thoughts about yourself
One strategy to combat negative thoughts about yourself is to challenge them with evidence that disproves these thoughts. For instance, if you feel unlovable make a list of people who love you. If you feel like a failure, make a list of all your achievements.
Another helpful approach is to practice self-compassion and focus on your positive qualities and accomplishments. What do you love about yourself? Are there personality traits you have that you admire? What physical part of your being do you cherish?
Additionally, seeking support from loved ones or a mental health professional can also be beneficial. When times get tough, reach out for assistance. You were never meant to do this journey alone.
A simple writing exercise for you
To begin a writing exercise for mindful self compassion, find a quiet and comfortable space to reflect. Take a few deep breaths and focus on the present moment. Look around the room, scanning what is surrounding your body. Becoming very present in this moment. What do you hear? How do you physically feel? How do you emotionally feel? What do you need?
Write down a list of kind and encouraging phrases that you would say to a friend who is going through whatever challenge or struggle you may be facing. Then, turn those phrases inward and write them down as motivation and compassion for yourself.
Finally, reflect on any negative self talk or self criticism that may be holding you back. What have you been saying about yourself? Write those down and then and write down ways to reframe those thoughts into kinder and more compassionate ones. Remember to approach this exercise with patience, understanding, and self-compassion.
Short on Time? Here are easy ways to practice:
There will be days, weeks, sometimes months when we don’t have much time to practice mindful self compassion. Life moves quickly, but to ensure you maintain a healthy mentality here are some easy ways to feel good about yourself in a mindful way:
- Practice gratitude by writing down three things you’re thankful for each day
- Take a few minutes each day to meditate or do some deep breathing exercises
- Get outside and spend time in nature
- Engage in activities that bring you joy and a sense of accomplishment
- Treat yourself with kindness and compassion, just as you would a friend.
10 Best Mindfulness and Self Compassion Gifts
Do you need a little extra help or daily reminders to practice self compassion? Or perhaps gifting one of these to a friend on their mindfulness journey. Here are some of the best mindfulness and self compassion gifts:
- Gratitude journal
- Aromatherapy diffuser with essential oils (rose, jasmine, or eucalyptus are the best!)
- Meditation cushion or mat
- Adult coloring book or mandala kit
- Mindfulness bell or chime
- Self compassion guided meditation CDs or downloads
- Inspirational books on mindfulness and self compassion
- Yoga class gift certificate
- Mindful eating kit with utensils and tips
- Subscription to a mindfulness or meditation app.
Remember to have fun with this journey and try different activities along the way. You might find a new favorite mindfulness exercise or self compassion tool that really suits you. Let me know if the comments what ways you practice, I’d love to hear!
This article was all about Mindful Self Compassion.