1. Self-Compassion Osher Center for Integrative Medicine Thursday, May 14, 2015 Dr. Helene Moore, Psy.D. Dr. Maggie Crowley, Psy.D.

2. Centering Exercise The time will come when, with elation you will greet yourself arriving at your own door, in your own mirror and each will smile at the other’s welcome, and say, sit here. Eat. You will love again the stranger who was your self. Give wine. Give bread. Give back your heart to itself, to the stranger who has loved you all your life, whom you ignored for another, who knows you by heart. Take down the love letters from the bookshelf, the photographs, the desperate notes, peel your own image from the mirror. Sit. Feast on your life. “Love After Love” by Derek Walcott

3.  What is Self-Compassion? Treating ourselves with the same kindness, care and concern that we would give to a close friend. Being kind without judgment. Giving ourselves permission to be human.

4. Self-Compassion: 3 Components KINDNESSCOMMON HUMANITYMINDFULNESS

5. Gestures of Self-Compassion Hand Over Heart - Metaphor for kindness (comfort, peace, acceptance) Open Arms - Metaphor for common humanity Open Palms - Metaphor for mindfulness Making Fists - Metaphor for self-criticism

6. Soothing Touch Let’s Give it A Try…

7. Why Not Be Self-Compassionate? I’ve gotta be tough. It’s for wimps. I’m letting myself off the hook - not taking responsibility. I’m being selfish. I’m deluding myself. It will undermine my motivation. Really? What we tell ourselves…

8. No, Not Really! The HARDER we are on ourselves when trying to make a change, the LESS likely we are to succeed and the MORE likely we are to have set backs. Self-criticism actually moves us AWAY form our goals. Self-criticism shuts down self-awareness…We miss the opportunity to learn from our circumstances. Research on self-criticism & behavior change suggests otherwise:

9. Self-Criticism Produces Shame Need to Self Soothe Turn toward behaviors trying to change Moving away from our goals:

10. Opposing Forces of Self-Compassion Self- Indulgent Self- Critical

11. Opposing Forces of Self-Compassion Self- Indulgent Self- Compassion Self-Critical

12. How is Self-Compassion Different? Kindness Awareness Insight

13. Self-Compassion Break Responding to Our Suffering…

14. Benefits of Self-Compassion Well-Being Motivation Personal Accountability Resilience Healthier Behaviors Better Physical Health Healthier Body Image and Eating Better Romantic Relationships Other-Focused Concern Research suggests it is positively linked to:

15. Can Self-Compassion Be Taught? Mindfulness Training Compassion- Focused Therapy Self- Compassion Letter Writing Meditations for Body Image Yes! Absolutely! Of Course! No Doubt!

16. How to put in your own Photo: Go to ‘View-Slide Master’ Go to ‘Insert-Picture’ Browse to the image you would like to place. Image should be 1024x768, 1200x900, or other 4:3 aspect ratio Select image and click OK Scale to full screen size if necessary. Click image, go to ‘Format- Send to Back’ Go to ‘View-Normal’ to return to slides Let’s Practice Self-Compassion

17. Questions?

18. Thank You For more information: www.self-compassion.org