A letter of self compassion…

Hello there, I would like to share with you an exercise to promote self-compassion. It is important to treat ourselves with care and concern when confronted by mistakes, failures and perceived shortcomings. In this exercise I would like you to choose an aspect of yourself that you dislike or criticize. It can be behavior, appearance, health, relationship […]

via Mental Health Exercise: A Letter of Self-Compassion — MakeItUltra™


Self-Care Ideas

If you are a people pleaser and often stressed out, here are 50 self-care ideas to help you put yourself first for a change. Source: Self-Care Ideas

3 Causes for Judging People (And How to Accept Yourself)

“If we learn to open our hearts, anyone, including the people who drive us crazy, can be our teacher.” ~Pema Chodron

Source: 3 Causes for Judging People (And How to Accept Yourself)

Self-Compassion Project; Interview with Dr. Barbara Markway

Psychologist Barbara Markway did a 1 year self-compassion project. You can read about it here: Self-Compassion Project – Interview with Dr. Barbara Markway | Psychology Today

Practice self compassion

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Meditation: The RAIN of Self-Compassion

…a guided meditation based on a new version of the acronym RAIN that awakens self-compassion and de-conditions the suffering of being at war with ourselves.

Source: Meditation: The RAIN of Self-Compassion (10:42 min) – Tara Brach

How Releasing Expectations Takes the Pressure Off Relationships

Have the courage to seek the truth within yourself and acknowledge the effect of your thoughts, beliefs, and actions with compassion and without judgment. Only then can you choose a different way, a freer way…

Go to the source: How Releasing Expectations Takes the Pressure Off Relationships – Tiny Buddha

Are We Doomed to Repeat Our Relationship Patterns?

Have you ever found yourself repeating the same unhealthy patterns in all of your relationships, each time hoping for different results? If so, you’re not alone. As habit-driven beings, changing certain self-defeating behaviors can seem virtually impossible at times no matter how hard we try. When it comes to interpersonal relationships, whether it’s dating the “wrong” person (again and again), or engaging in relationship-sabotaging behaviors, this phenomenon can be best understood when looked at through the lens of Attachment Theory.

Go to the source: Are We Doomed to Repeat Our Relationship Patterns? | Psychology Today

Richard Rohr interviewed on The One You Feed

Fr. Richard Rohr is a globally recognized ecumenical teacher bearing witness to the universal awakening within Christian mysticism and the Perennial Tradition. He is a Franciscan priest of the New Mexico Province and founder of the Center for Action and Contemplation (CAC) in Albuquerque, New Mexico. Fr. Richard’s teaching is grounded in the Franciscan alternative orthodoxy—practices of contemplation and self-emptying, expressing itself in radical compassion, particularly for the socially marginalized.

Go to the source to listen to this podcast: 168: Richard Rohr – The One You Feed

Knowledge may be power, but…

Knowledge may be power, but without wisdom and compassion, it will never be the solution. — Bryant McGill

Source: SimpleReminders.com — Knowledge may be power, but without wisdom and…

Ways to Learn to Love Yourself

Learn to Love Yourself Step 5.jpg

Sometimes life can get you down and you may be really hard on yourself. No matter what your are facing in your life, it is important to continue to love yourself. You can learn to love yourself by using strategies to become more compassionate towards yourself, let go of things that bother you about yourself, and develop a sincere love and appreciation for yourself.

Go to the source: 3 Ways to Learn to Love Yourself – wikiHow

Use your voice for kindness

“Use your voice for kindness, your ears for compassion, your hands for charity, your mind for truth, and your heart for love.” — Unknown Author

Source: SimpleReminders.com — “Use your voice for kindness, your ears for…


Source: SimpleReminders.com — People who talk a lot about compassion often have…

Empathic compassion


Hugh MacLeod writes:

We, as humans, like to categorize. It makes the world easier to digest.

We fit the people around us into labels: users, coworkers, competitors.

Then they’re no longer just people — they’re the boxes we’ve put them into. And we’ve removed ourselves of the burden of feeling compassion.

Which is total nonsense.

The world runs on compassion. The world celebrates compassion.

In Krista Tippett’s TED talk about compassion, Tippett argues for a new definition of compassion. She says:

Compassion can be synonymous with empathy. It can be joined with the harder work of forgiveness and reconciliation, but it can also express itself in the simple act of presence. It’s linked to practical virtues like generosity and hospitality and just being there, just showing up.”

We need to find that presence in ourselves.

We are only as much as what we can give to others.

Go to the source for more: empathic compassion – Gapingvoid

Moving Beyond Electoral Trauma

After the 2008 election, I was so despondent over the results I that I caused an accident by turning left into an oncoming car ‘I didn’t see’ in my post-election-trauma fog. At the time, I was the 3rd Vice Chairman of the Republican Party of Wisconsin reporting to Trump’s chief of staff Reince Priebus [Wisconsin Party Chairman at the time] and I thought the election results were the end of my world.


In hindsight, I see that the growth and development that it caused in my life was some of the most important self work I’ve ever done. I feel the very real pain of my friends who have similar feelings over the election of Donald Trump but I’m telling you from my experience that the sun will still rise over Lake Michigan and you too will survive if you take the time to do some important self work. I offer these thoughts from Psychology Today author James Gordon M.D. as a starting point:

We’ve had a year of angry, clamorous, mean-spirited, often incoherent campaigning, increasing polarization, and now a rude electoral shock for Clinton’s supporters and a surprising vindication for Trump’s.

For the last few weeks, I’ve been listening to and working with large numbers of people of all potential persuasions—in Indiana, Louisiana, California, back here in DC, and with friends and patients on the phone. I’m frequently recognizing the symptoms of posttraumatic stress: anxiety and anger, difficulty focusing and sleeping, threatening dreams, and, often enough, emotional numbness and withdrawal from friends and families– uneasiness about the present and worries about the future.

When my Center for Mind-Body Medicine colleagues and I work with traumatized populations, or individuals, as we have for the last 20 years, we want to begin as early as possible: during rather than after wars, while the rubble is still being cleared after an earthquake or flood, just when the chemotherapy for cancer is beginning. That’s the time to most effectively address the biological, psychological, and social damage that trauma does: to reduce anxiety and agitation, relax bodies tensed against danger, help people gain perspective on what has happened and may happen, and move beyond feelings of powerlessness and despair. In published studies, our model of self-care and group support, whose basics I’m sharing here, has lowered symptoms of posttraumatic stress by 80%.

We also, and importantly, do our best to turn these crises into opportunities for self reflection. The losses and dangers traumatized people experience often make them more aware and appreciative of what really matters most to them.

An election is, of course, not a war, an earthquake, or a life threatening disease. Still, some of the approaches we’ve successfully used feel relevant now. They can help us regain the psychological and physical balance disturbed by this ugly political combat, and its unsettling aftermath, perhaps bring us together to forge a post-electoral future that will feel less contentious and more compassionate.

I’ll share three ways of being, acts of doing that can help us be more fully ourselves, and act more creatively and effectively in the days and months ahead– one in each of three blog posts.

Go to the source for more: Moving Beyond Electoral Trauma | Psychology Today

This is such an important topic, I’ve linked to each of the three blog posts for your convenience here:

At the end of the day, my experience has taught me that our peace of mind has less to do with the results of the election than the meaning we attach to it and what we do with that meaning.

Put Your Compassion into Action

Philosopher Peter Singer and philanthropist Julia Wise talk with Buddhist monk and author Matthieu Ricard about why altruism leads to innumerable benefits—not only for ourselves and our loved ones, but for all beings.

Go to the source: Put Your Compassion into Action – Lion’s Roar

Do People Ever Make You Mad?

Good stuff from Rick Hanson…

As the most social and loving species on the planet, we have the wonderful ability and inclination to connect with others, be empathic, cooperate, care, and love. On the other hand, we also have the capacity and inclination to be fearfully aggressive toward any individual or group we regard as “them.” (In my book – Buddha’s Brain: The Practical Neuroscience of Happiness, Love and Wisdom – I develop this idea further, including how to stimulate and strengthen the neural circuits of self-control, empathy, and compassion.) To tame the wolf of hate, it’s important to get a handle on “ill will” – irritated, resentful, and angry feelings and intentions toward others. While it may seem justified in the moment, ill will harms you probably more than it harms others. In another metaphor, having ill will toward others is like throwing hot coals with bare hands: both people get burned. Avoiding ill will does not mean passivity, allowing yourself or others to be exploited, staying silent in the face of injustice, etc. There is plenty of room for speaking truth to power and effective action without succumbing to ill will. Think of Gandhi, Martin Luther King, or the Dalai Lama as examples. In fact, with a clear mind and a peaceful heart, your actions are likely to be more effective. Ill will creates negative, vicious cycles. But that means that good will can create positive cycles. Plus good will cultivates wholesome qualities in you.

Go to the source: Do People Ever Make You Mad? | Psychology Today

Guided Meditation: The RAIN of Self Compassion by Tara Brach

How not to be Hard on Yourself

For UN´s International Happiness Day, I´d like to share with you this great infographic created by information designer Anna Vital. It´s a wonderful piece of advise on the art (and science) of self…

Source: Great Infographic on Self-Compassion: How not to be Hard on Yourself | Mappalicious



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