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Series
Mindful Self Compassion Practices
11 days
Jiva Masheder
Mindfulness & Self-Compassion Teacher
Series
11 days
Mindful Self Compassion Practices
Jiva Masheder
Mindfulness & Self-Compassion Teacher
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These are the main practices from Mindful Self Compassion, designed to help you become kinder to yourself by changing the internal 'climate' to one of kindness rather than the all-too-common self-judgement and criticism.
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1
Introduction to Mindful Self Compassion
Listen to this intro track to get a sense of what Mindful Self Compassion is about and why it's so important. These practices are from Kristin Neff and Christopher Germer's wonderful course of the same name.
Meditation
8 min

aura coach
Jiva Masheder
Mindfulness & Self-Compassion Teacher
Day 1
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2
Soothing And Supportive Touch
Here you can learn how to use touch to support yourself - we already know how good it can feel to have another touch us, but we can also do a lot for ourselves by giving ourselves a hug, holding our own hand, etc. Give it a go!
Meditation
8 min

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Jiva Masheder
Mindfulness & Self-Compassion Teacher
Day 2
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3
Self Compassion Break
Compassion is the balm that helps us to heal. You can cultivate it for yourself with practices like these from Mindful Self Compassion
Meditation
3 min

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Jiva Masheder
Mindfulness & Self-Compassion Teacher
Day 3
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4
Affectionate Breathing 2
You may have practiced mindfulness of breathing before; in this practice, we build on that by bringing in a gentle enjoyment of the soft sensations of breathing. I'm inviting you to actively enjoy your breathing, which is a wonderful calming practice. From Mindful Self Compassion 8-week course by Neff and Germer.
Meditation
15 min

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Jiva Masheder
Mindfulness & Self-Compassion Teacher
Day 4
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5
Kindness for Yourself - Finding a Phrase That You Need to Hear
In this practice, the invitation is to reflect on what words you would love to hear, and then whisper them to yourself. I suggest making it something quite general, like 'It's OK' or 'I'm here for you', but choosing what you need to hear and seeing what happens when say it to yourself. Remember to use a gentle tone of voice.
Meditation
19 min

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Jiva Masheder
Mindfulness & Self-Compassion Teacher
Day 5
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6
Meeting a Compassionate Friend
Why not try this practice of imagining yourself in a safe, beautiful place with someone who really cares about you and understands you fully? then realising that they've been a part of you all along!
Meditation
15 min

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Jiva Masheder
Mindfulness & Self-Compassion Teacher
Day 6
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7
Loving Kindness for Someone You Care
Kindness makes the world go round, in this practice we start off wishing well to someone we care about, moving on to wishing well for both of you, then just yourself. Particularly good if you find it hard to wish well to yourself - you warm up on someone else. We are all deserving of kindness.
Meditation
16 min

aura coach
Jiva Masheder
Mindfulness & Self-Compassion Teacher
Day 7
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8
Compassionate Body Scan
Why not give yourself a nice long practice of appreciating your body and all the amazing things it does, and sending a bit of love and sympathy for any bits that are struggling at the moment?
Meditation
40 min

aura coach
Jiva Masheder
Mindfulness & Self-Compassion Teacher
Day 8
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9
Walk in Peace Soles of the Feet Practice
Walking meditation can be a great way of grounding and centring your attention, and in this practice you add kind words with every step. Particularly useful if you feel agitated and sitting down to meditate just seems to hard.
Meditation
7 min

aura coach
Jiva Masheder
Mindfulness & Self-Compassion Teacher
Day 9
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10
Soften and Allow
Life is difficult sometimes....and our usual response to difficulty is to brace against it and try to make it go away. The thing is, when it's our own emotions that are difficult, that just creates more tension. So if we can soften internally and allow ourselves to feel what we're feeling, we reduce that internal conflict.
Meditation
4 min | 
7 min

aura coach
Jiva Masheder
Mindfulness & Self-Compassion Teacher
Day 10
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11
Breathing In and Out Compassion
Image breathing in compassion for myself and out for you, or any other person or people. It can feel like a nice balance caring for yourself and looking after others as well.
Meditation
19 min

aura coach
Jiva Masheder
Mindfulness & Self-Compassion Teacher
Day 11
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