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Mindful Self-Compassion (MSC) is not a therapeutic program, where you come along and then leave all sorted. It is in no means such a quick fix. I would truly be the busiest person in the world if it was.

The wonderful reality is that MSC is a way of being in the world, a way that is kind, mindful and compassionate. I often think of MSC as an ongoing way of creating balance, the balance we are always needing of wisdom (mindfulness) and compassion (loving connected presence).

With all this in mind - it naturally evolved that after the MSC program is finished there needed to be a place for ongoing practice, growth and connection. The practice sessions held regularly at The Heart's Nest at Henley became this place. I will post the discussion notes for each of the sessions up on this page. So we can all stay connected.

In kindness,
Tina

 

MSC and being with difficult emotions

tree twised branchesSession Details - July 18th, 2016 - Strategies for meeting difficult emotions. Thoughts from Joanna Macy and the Soften-Soothe-Allow informal practice from MSC.

When first learning mindfulness, one of my biggest blocks was creating space to be with difficult emotions – my resistance to this was huge. As I too am a result of numerous causes and conditions by my late 30s I had some pretty ‘firm’ beliefs running, one of which was that I could be consumed by difficult emotions – like the witch from the Wizard of Oz was from water – gone!!!

Now days I see it as my ticket to freedom, but in saying this, I still have that palpable memory that gives me such empathy when I am teaching MSC practices of learning to turn towards and make room for the difficult within our warm awareness – part of creating unconditional friendliness with ourselves, and ultimately the world that we are part of. In this session we re-visit the Soften-Soothe-Allow practice, share some Native American wisdom from Joseph Marshall, and then discuss an article from Joanna Macy. 

The Heart Practice of Loving Kindness

Session Details - June 20th, 2016 - The Heart Practices, exploring the science behind them and ways to keep your phrases alive and authentic. 

lotus from the mud‘The bud stands for all things, even for those things that don’t flower, for everything flowers, from within, of self-blessing; though sometimes it is necessary to re-teach a thing its loveliness, to put a hand on its brow and retell it in words and in touch it is lovely until it flowers again from within, of self-blessing’. - Galway Kinnel

Why is it often so difficult to direct our loving attention towards ourself? I know I had great resistance to offering myself loving phrases early on in my meditation practice - curiously, it made me angry...

I now smile inwardly when participants of the MSC share their forms of similar struggles - our old friend resistance, so much to learn here at this point where things are not going according to plans. So lets start by shining a light on what the Heart Practices are not: 

The RAIN of Self-Compassion

IMG 0347Session Details - June 6th, 2016 - exploring Tara Brach's modified the practice of R.A.I.N which emphasise Self-Compassion, with the last step opening to nurturing. 

‘Mindfulness is the awareness that arises through paying attention on purpose in the present moment with non-judgment’ – Jon Kabat-Zinn

 In our practice we are not ‘creating’ awareness as such – we are creating intimacy with awareness. Awareness is always there – like the vast and edgeless blue sky, this space can allow all our thoughts and emotions to emerge and pass through, just like the weather that passes through the blue sky. This practice of R.A.I.N can help to open to an affectionate awareness – held in our own trusting and warm embrace.

The steps of R.A.I.N give us somewhere to turn in a painful moment, and as we call on them more regularly, they strengthen our capacity to be mindful and to include our own hard times in our flow of compassion.

  •   Recognize what is happening 
  •   Allow life to be just as it is
  •    Investigate inner experience with kindness
  •   Nurturing in self-compassion.   

Resistance to the pain in our life

Session Details - May 16th, 2016 - Resistance, how do we cause ourselves unecessary suffering?

Resistance refers to the wish that our moment-to-moment experience be other than it is.

As the Borg leader in Star Trek stated ‘resistance is futile’. There are definite moments where it may be wise self-care to distract and even protect one’s self from certain things in life. Unfortunately ‘what we resist persists’. As we strengthen our mindfulness and our self-compassion resources we can begin the process of  ‘attending and befriending’ those things in our life that we would dearly like to be different.

Where we rest our attention grows stronger – where is yours? We are always placing our attention somewhere, either consciously or unconsciously. So perhaps the question of to resist or not to resent is a choice!

Misunderstandings of Self-Compassion

Session Details - May 2nd, 2016 - Misunderstandings of self-compassion and fears of compassion

In this session we discussed some common misunderstandings regarding self-compassion, such as; confusion with self-pity, feeling we need self-criticism to keep us motivated, that it is self-Indulgence and may lead to us making excuses for poor behaviour.

Our threat system is a key driver here. Criticizing ourselves can also give the illusion of control, like there is a chance of ‘perfection’, if we just keep striving. Reality is so many things are at play: genetic, social, environment etc.

True self-compassion is not about self-improvement – more about acceptance.

Activating the calming system

adelaide mindfulness beachSession Details - February 1st, 2016 - Exploring Paul Gilbert's work on Compassion Focussed Therapy

"Slow down, be gentle and kind to the ‘old’ brain." - Paul Gilbert

In an evolutionary context, we didn’t chose or design our brain that generates; thoughts, feelings and reactions aimed for survival and protection but can also generate unhealthy stress. So as Paul Gilbert kindly repeats - "remember – it is not our fault!…But we can choose to do something about it." A good starting point is understanding the three main emotional systems that we humans share:

1. Threat system - sympathetic
2. Drive system - sympathetic
3. Contentment / calming, parasympathetic system

Our culture is based on the drive system; our brain is hard wired to default to the threat system. Research shows that we can make changes to bring about a greater state of ease, balance and well-being by consciously practicing turning on the contentment / calming system. 

Empathy, bringing equanimity to our compassion

Session Details - February 15th, 2016 - Managing the pain of empathic connection by cultivating greater equanimity in our compassion practice

hands holdingThe word empathy means an affective resonance with someone else. If you are moved by the suffering of someone, even though you make a clear distinction between yourself and that person, you suffer because she/he suffers. You may also feel joy when she/he feels joy. Researchers found that a part of the brain network associated with pain is activated in subjects who watch someone being hurt. When repeated over time, empathic resonance with others’ pain can lead to empathic distress, exhaustion, or burnout. According to a study carried out in North America, 60% of all nurses, doctors, and caregivers who are in constant contact with patients experiencing suffering have or will suffer burnout at some point in their professional life.

Compassion is associated with positive emotions. Based on this, Matthieu Ricard in collaboration with Tania Singer, a neuroscientist Director at the Max Planck Institute in Leipzig, concluded that burnout was actually due to “empathy fatigue” and not to “compassion fatigue”. In fact, compassion far from leading to distress and discouragement strengthens our resilience, our inner balance and our courageous determination to help those who suffer.

Mindfulness

Session Details - March 7th, 2016 - Discussion on Jon Kabat-Zinn's attitudes of mindfulness

The formal practices for this session were an open awareness followed by an imagery practice adapted from Paul Gilbert - finding your place of peace and contentment and your compassionate seat.

As mindfulness truly needs to swim and breathe in the virtuous and nurturing attitudes that Jon covers in his book 'Full Catastrophie Living' - we discussed them in relation to our practice and our lives.

The attitudes of; non-judgement, patience, beginner's mind, trust, non-striving, acceptance and letting-go. We all agreed that these are ongoing practices, alignments of the heart more so than destinations.

"We shall not cease from exploration and the end of all our exploration will be to arrive where we started and know the place for the first time."  -T.S. Elliot

“I feel prepared and stronger within myself. I'm more accepting of myself and I know I'll struggle at times but I'm confident I can work with this." - Sarah

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