FREE Intro to Self-Compassion
Lecture 1/ Week 1
Assignment 1. Meditation practice
We begin the course by getting in touch with our self-worth, separating it from self-esteem and focusing on the good that we do. Not good by other people’s standards, but by our own. Your practice for this week is called Owning Your Worth. Before proceeding to the 2nd week, make sure to do the practice at least once a day for a week. Click here to download the guided meditation.
Assignment 2. Informal practice
Each day of the week, find one or two situations that you find emotionally intense and ask yourself a simple question: How do I make this 10% easier for myself?
Lesson 2 / Week 2
Assignment 1. Meditation practice
This week, you’re taking things up a notch. Every day this week, practice either phrase repetition or visualization as ways to cultivate self-compassion. Ideally, you will do two practices every day: phrase repetition in the morning and visualization in the afternoon.
Assignment 2. Informal practice
You will interact with many people this week, as most of us do. For as many people as you meet, ask yourself: Do I wish to ease your suffering? If the answer is no, write the name down, and at the end of the week, take a look at the list and ask yourself: what do these people have in common?
Lecture 3 / Week 3
Assignment 1. Meditation practice
Last week, you tried two different practices. This week, chose one of the two and do it twice a day. To make things a bit more complicated, try doing one meditation per day without the audio guidance. Doing it on your own will pose a greater challenge but the reward will be greater too!
Assignment 2. Informal practice
Choose one way of checking in with yourself, and check in at least twice a day each day. Furthermore, if you notice tension, anger, sadness or any other “negative” experience arising, make an effort to understand it and ask yourself: How do I reduce my suffering now? Alternatively, practice compassionate decision making skills!