Backdraft: See this PDF file for description of backdraft
Self-Compassion in Daily Life
You already know how to be self-compassionate. You would not have lived this long if you couldn’t care for yourself. Self-care in the midst of difficulty is self-compassion – a kindly response to suffering. Anyone can learn self-compassion.
Self-compassion is much more than training the mind. Behavioral self-compassion is a safe and effective way of practicing self-compassion. It anchors self-compassion practice in ordinary activities of daily life.
Below are some pathways to self-compassion. You can identify for yourself which behavioral self-compassion practices already work for you, and you can cultivate an intention to bring these informal practices in when you need them in daily life:
o Physically – exercise, massage, warm bath, cup of tea
o Mentally – meditate, watch a funny movie, read an inspiring book
o Emotionally – have a good cry, pet the dog, listen to music
o Relationally – meet with friends, send a birthday card, play a game
o Spiritually – pray, walk in the woods, help others
Please use this handout to reflect and write down ways that you take care of yourself behaviorally. You can refer back to this document whenever you are trying to work out how to give yourself compassion.
Soles of the Feet practice
The Soles of the Feet practice is a good physical anchoring practice. This is an optional informal practice if standing and walking do not cause you discomfort. You can also practice Soles of the Feet sitting down with your feet planted on the ground, or you can focus your awareness in sensations in your hands as you apply pressure to your thighs, the wheels of a wheelchair, or the ground.
Stand up and feel the soles of your feet on the floor.
Begin to notice the sensations—the sense of touch—in the soles of your feet on the floor.
To better feel sensation in the soles of the feet, try gently rocking forward and backward on your feet, and side-to-side. Perhaps making little circles with your knees, feeling the changing sensations in the soles of your feet.
Feel how the floor supports your whole body.
When the mind has wandered, just feel the soles of your feet again.
Now beginning to walk, slowly, noticing the changing sensations in the soles of your feel. Notice the sensation of lifting a foot, stepping forward, and then placing the foot on the floor. Now doing the same with the other foot. And then one foot after another.
As you walk, perhaps appreciating how small the surface area of your feet is, and how your feet support your entire body. If you wish, allowing a moment of gratitude for the hard work that your feet are doing which we usually take for granted.
If you like, leaving an imprint of kindness or peace on the floor with each step - or whatever you wish to cultivate in your life.
Continuing to walk, slowly, feeling the soles of your feet.
Now returning to standing again, and expanding your awareness to your entire body, letting yourself feel whatever you’re feeling and letting yourself be just as you are.