Working Moms Group - UT

April 7, 2017: Self-Compassion

Owned by Courtney Ann Sy
Jun 06, 2017
2 min read

Topic

Self-Compassion

Date

Attendees

Presenter: Marissa Knox, Graduate Student and Research Assistant, UT Department of Educational Psychology (mcknox@utexas.edu)

Other Attendees: Courtney Sy, Kyle Hernandez, Mandy Kious, Megan Fortson, Myra Gibbs, Laura Jones, Sarah Talley, Andrea Gonzalez, Tisha Monsey, Julia Chinnock

Discussion Notes

Mindfulness: Be present. Acknowledge the feeling. Recognize the feeling.

 Self-Kindness: Express warmth and kindness to self and others. Find the words to give yourself the kindness you need. Ask "what do I need in this moment?"

 Connection: Recognition of shared human experience.

  • Exercise:
    • clinch fists, open hands, open embrace, hands over heart/chest
  • Fight or Flight
    • In response to a threat, be open and seek clarity. We release oxytocin to allow for connection to others. It is key to rest and digest at this time.
    • Find rest in the middle of things; we cannot wait.
  • Practices:
    • Deep breaths - Long exhales remind us that "I'm okay / I'm safe."
    • Ask for help - Set boundaries. Learn to say "no."
    • Explore Kristin Neff's web site: https://self-compassion.org
    • Journaling: Write a compassionate letter to ourselves; share compassionate notes; display quotes (*these may be good reminders to have around for our kids)
    • Beware of negative bias in our brains: savor moments of positive and express gratitude
  • Shared Practices:
    • brush teeth in shower; listen to humorous podcast during commute home (ex: "Mom & Dad are Fighting"); find little pockets for incorporating physical activity.
  • We practice self-compassion not to feel better (i.e., to get rid of the negative), but because we feel bad. We can't feel happy all the time.
  • Meet what is happening with LOVE.

From Marissa:

I'm happy to be a resource if anyone has questions or wants to talk more about self-compassion, the yoga nidra meditation I mentioned, Embody Love Movement (the body image organization I'm part of), or anything else like that. It truly fulfills me to share whatever I can. Lastly, here's the article I referenced about self-care: https://themighty.com/2016/09/self-care-how-to-take-care-of-yourself-when-you-have-depression/
I wish you all to receive all the love, rest, nourishment you need.
With wholehearted gratitude and appreciation, 
Marissa

Action items

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