5 Intention-setting Ideas for Allergy Season

/in /by

As we move into Spring, the air begins to warm and Mother Nature begins to blossom once again.  And here in southern California, after our deliciously wet winter, the flowers are already in full bloom!  For many, this season can bring tears to their eyes just thinking about the flowers, not from their simple beauty but because of the misery they bring to the body due to seasonal allergies.

If you experience an increase in nose and ear congestion, sneezing, and/or itchy eyes and/or throat during this season, I offer 5 intention-setting ideas below for a more natural approach to reducing the suffering that accompanies such allergies:
  1. Honey.  Consider adding honey to your daily food intake.  And not just any honey – it must be LOCAL honey.  Bees create honey from their immediate environment and it contains trace amounts of the environmental allergens that your body may be trying to flush out through your allergic symptoms.  So, by adding honey either to your tea, smoothie, or oatmeal in the morning, over time you will build up your immunity to such substances and with a whole lot less pain than allergy shots!
  2. Bee Pollen.  Bee pollen is similar to honey and offers an alternative to how you ingest these substances.  You might consider adding bee pollen to your salads or other fresh fruit or vegetables.
  3. Nasal Cleansing.  Using a neti pot to rinse your nasal passages with a saline solution has been shown to not only relieve sinus symptoms due to allergies, but research has also shown using a neti pot can prevent several upper respiratory conditions, such as the common cold and seasonal allergies.  Not sure how to start such a practice, I recommend purchasing the Health And Yoga stainless steel pot that comes with a DVD for guidance.  If you still don’t think this is a practice you would want to try, consider using a saline nasal spray on a daily basis to wash away the irritants.  Personally, I got over my fear of pouring water up my nose and I no longer experience allergy symptoms and I believe I have successfully warded off a couple of head colds after traveling on airplanes!
  4. Apple Cider Vinegar.  Amongst many other uses, Apple Cider Vinegar has been shown to support your immune system, facilitate lymphatic system drainage, and reduce mucous production.  If the taste is too hard to take, try diluting one tablespoon in a glass of water with lemon juice and drink this concoction several times a day to relieve seasonal allergy symptoms.
  5. Nettle Leaf.  Adding nettle leaf to a tea has been shown to act as an anti-inflammatory and naturally blocks the body’s ability to produce histamine, which are the chemicals the immune system produces to get rid of something in the body it does not like and cause the symptoms of seasonal allergies.

Are you looking for a magic pill for anxiety, but without the pill?

/in /by

As a yoga teacher, you might expect me to tell you that meditation is the answer.  And, although meditation has absolutely been shown to reduce symptoms of anxiety, many people who suffer from anxiety get anxious just thinking about the idea of meditation.  Instead, non-invasive brain stimulation (i.e., direct neurofeedback) might bring more immediate relief of symptoms, creating space in the mind to contemplate meditation and even begin to practice it!

As someone whose nervous system tends to lean towards anxiety, my yoga practice including but not limited to pranayama, meditation and self-inquiry has brought me much peace over years of practice.  Yet, when chaos would begin to brew as it will and I would begin to feel a sense of overwhelm, I would greet my fear all over again, like a familiar (yet not comfortable) old friend.  I wondered if all of my body-mind-spirit practices would ever be enough to soothe my root chakra to the point of simply accepting fear for what it is – an early warning system meant to guide me to safety.

It wasn’t until I experienced direct neurofeedback that I sensed that shift in my relationship with fear.  I came to understand that trying to train the mind when the brain is caught in a deeply patterned dysfunctional loop can only do so much to soothe my nervous system and create new neural connections.  Operating from the conscious mind, we quickly discover that making the unconscious conscious is really hard heart work!  Awareness brings understanding and understanding creates an opportunity for choice, yet our unconscious mind can throw so many barriers up to prevent such awareness for fear of breaking our hearts.

When we can work with the body directly – specifically the brain – we can address the root source of the problem, circumventing the barriers of the mind while supporting the body’s self-healing abilities.  For anyone that has tried acupuncture, this idea may sound familiar.  By soothing the fear centers in the brain, the mind begins to notice space where there was none before.  Space to consider our experiences (past and present) in a new light with a new perspective.  And when we venture into those places of fear, such as chaos, we have a greater capacity and ability to stand in our own power and not get swept up in that sense of overwhelm.  From this place of power, we being to experience a greater sense of connection, to our authentic self as well as to the larger collective consciousness, realizing we are not alone.

When we truly can accept that ‘we are not alone’ into our belief system and we add ‘interdependence’ and compassion to our value system, the fears of uncertainty and unpredictability that underlie anxiety can be replaced with equanimity.  With the help of direct neurofeedback, I no longer found myself plagued by the belief that independence is the source of happiness, where shame is abundant when asking for help or support, or the thoughts around needing to be perfect in order to be acceptable and loved, which drove me to exhaustion.  Direct neurofeedback appeared to create space in my mind for new beliefs and values much more quickly than psychotherapy and/or yoga alone.

Recent research on non-invasive brain stimulation such as direct neurofeedback in generalized anxiety disorder is beginning to explain such results.  If you are interested in reading more, click on the link below:

Neurofeedback for Anxiety

5 Intention-setting Ideas for Creating Healthy Boundaries

/in /by

What I have experienced since learning about and setting healthy boundaries is much more freedom and less stress in my life!

However, before a healthy boundary can be created, we need to understand what a boundary is and is not.  Boundaries are anything that limits something.  For example, time is a boundary, because there are only 24 hours in a day.  No matter how much we might want to negotiate for more, Mother Nature is not going to budge!

On the other hand, boundaries are not selfish.  In fact, boundaries can be quite empowering.  I was once offered a way of looking at setting boundaries as a gift that I can give another person, to help them reconnect with their own autonomy and competence, building their self-confidence.  This way of looking at boundaries does not mean that we stop helping others out when they are in need; however, it does ask us to deploy our skills in discerning what the best choice is in each moment.

When we can embrace the idea that setting boundaries is self-care (not selfish), then we can begin to take steps toward identifying the boundaries we want to create that will benefit both ourselves and others.  A mantra I was offered to assist me in shifting from the belief that it is selfish to prioritize my needs over the needs of others is “Say no, so others can grow”.  Take a moment right now and write this mantra down on a piece of paper or index card and place it somewhere that is accessible to you on a daily basis.  Now, think about it for a moment longer.

If you are still not buying it, here is an example that I think most people will be able to connect to.  Imagine a child is ready to learn how to tie their shoes.  You begin to teach the child how to do it.  Each day you teach the child, you watch them trying it on their own, showing progress and excitement as their fingers start to cooperate.  Now comes the hard part – the day you have to tell them “No, I’m not going to do it for you anymore, because I know you can do it by yourself”.  It hurts you to hear their protests and see their tears, but you stand your ground.  Now envision their face when they come back into the room and want to show you how they were able to tie their shoes by themselves.  Can you feel their joy!

Think of this example when you begin to explore setting healthy boundaries, remembering that when you say no, you are creating space for another person to figure something out for themselves because you BELIEVE in them, that they are capable of doing it without you doing it for them.  I know first hand that this sounds easier said than done, so below are some intention setting ideas to support your efforts in establishing, clarifying, expressing and reinforcing healthy boundaries:

  1. Identify Boundaries.  Many of us may have grown up in families that did not explain or demonstrate healthy boundaries, so we might need to take a moment and think about any boundaries we might have established or are aware of in our lives.  For example, the walls, windows, and doors of our houses create a boundary that we call home.  Our bodily reactions might have not allowed pets or certain foods in the house due to allergies.  Our spiritual roots might have offered rules of conduct that limit our behaviors, such as no public display of affection.  Creating time to identify some boundaries that exist in your life, starts to grease the wheels of the healthy boundary making machine because the growing awareness invites in choice.  For example, just because you might be allergic to cats, doesn’t preclude you from having a dog!
  2. Explore Emotions.  When you sense you are having an emotional response – whether positive or negative – stop and explore!  Emotions are the part of our intelligence that informs us about what is working and what is not working in our lives.  Emotions are the best guide to knowing when a healthy boundary is needed.  When an emotion arises, ask yourself ‘What is this emotion I am experiencing in this moment?’, ‘What is it telling me?’, and ‘Do I want more or less of it in my life?’.  When the powerful emotions such as anger (and all of its variations), pain and fear arise, the universal message is that your needs are not being satisfied.  Consider taking a moment to identify some recent situations where you felt one or more of these powerful emotions arise and write them down in the context of what brought them up.
  3. Clarify Your Needs/Values.   Now comes the hard part.  When we realize our emotions arise in response to our needs, whether they are being satisfied or not, it means we now need to own the fact that we have needs (AND WE ALL DO) and we have a responsibility to identify exactly what those needs are if we want to deepen the connections we have with ourselves and others.  Another way to view our needs is to consider them our core life values – what is it that we value enough to fight for in our lives.  To help you get started in this area, there are some universal human needs:  autonomy, connection, physical well-being including safety, honesty, peace, play and purpose.  If you would like to take a look at a longer list of such needs/values, Marshall Rosenberg has a Needs Inventory that I would recommend.  Reflect on this list along side of your emotional responses to help you narrow down the list to your top 4 values that will help guide your healthy boundary creations.
  4. Communicate a Healthy Boundary.  Now that you are armed with the knowledge of your needs/values and what happens when those needs are not being met or worse, being ignored or disrespected by another, the next step is to plan for an appropriate confrontation in order to express your healthy boundary.  Keep in mind that confrontation does not equal conflict and that you have a right and responsibility to ask for what it is you need.  Also keep in mind the other person might not be able to give you what it is you need; however, that must not stop you from at least asking and trying to negotiate a healthier space.  To help you craft your healthy boundary, consider using the 4-step process developed by Marshall Rosenberg which was designed to diffuse emotionally-charged situations by reducing blame and shame.
  5. Make a request.  It is not enough to tell someone that your needs are not being met and expect them to know how to respond to such a communication.  It is important to clearly ask for what it is you would like from them in order to have your need be met.  For example, if you determine that you value beauty as reflected by a neat and clean home and become distressed when when your need for beauty in your home is not being honored, the request might be “Will you help me clean our home or keep our home clean?”.  Such a request might lead you into a negotiation about the specifics (e.g., frequency, specific tasks, etc.), so consider making requests as concrete as possible (inviting a ‘yes’ or ‘no’ response) such as “Will you help me keep our home clean by washing your dishes in the sink?”.  One last thought – when you start to clarify and express your healthy boundaries, it may seem awkward for both you and the other person because it might be a new way of interacting.  Some suggestions to support success include:  start with setting a healthy boundary around something that feels relatively minor on your emotional scale, write out the process (including your feelings, needs/values and request) and have it in front of you when speaking to the person, and know in advance that you will most likely have to communicate your boundary more than once (often several and sometimes many times) before the person fully integrates and consistently implements the request agreed to initially!

As always, if you try any of these intention-setting ideas for holistic health, I would love to hear about the impact they might have had for you.  Please send me an email at linda@sanctuary4compassion.com to share!

Tame Your Dragon with Compassion-focused Therapy (CFT)!

/in /by

Do you sense that you are your own worst enemy?  Is your inner critic’s voice loud and obnoxious on most days?  Are you challenged to accept your flaws as a human being?  Do you find yourself berating yourself when you make a mistake?  Is most of your energy and time spent on trying to be perfect in order to avoid making such mistakes?  Well, you are not alone and Compassion-focused Therapy (CFT) might be the prescription that the doctor orders!

Talk therapy, or psychotherapy, can take many forms, including Cognitive Behavioral Therapy (CBT), Emotionally-focused Therapy (EFT), and Narrative Therapy, and Compassion-focused Therapy (CFT) is one of the newer kids on the block.  However, the research is very promising and CFT is making a name for itself within the field of psychotherapy!  It evolved as an approach to healing for people experiencing high shame and self-criticism that creates mental health challenges, such as anxiety, depression, and addictive, impulsive behaviors.  And, having been a perfectionist in the past that suffered from anxiety growing up in an environment born from chaos, I can personally attest to the peace that comes from quieting the inner critic and accepting my imperfections as a normal, natural state as a spiritual being having a human experience.

So if you are tired of trying to be perfect (whatever that is?!?) and feeling like a failure when you make mistakes, all hope is not lost.  If you are thinking that you might need some help in challenging the shame that your inner critic brings up, then you might seek out support from someone that will work with you to expand your ability to experience compassion through CFT.  As a psychotherapist that looks through such a compassionate lens, it has been my experience that it will feel awkward at first because it is something new and different.  Yet, it is exactly that feeling that indicates there is much room for growth and healing through compassion.

Although I have not done any research of my own, I can personally attest to the shift I have experienced as well as the shifts I have seen in my clients when our hearts began to open to the idea of our common humanity through compassion.  For those of you that need a little more evidence, click on the link below to read a review that summarizes the findings of research where CFT has improved the mental health in clinical populations:

Effectiveness of Compassion-Focused Therapy

5 Intention-setting Ideas to Spread Kindness

/in /by

Valentine’s Day is a reminder to share the love!

This “Hallmark Holiday” doesn’t have to have the market corned on romantic love.  We can challenge the world to broaden the view of February 14th as a reminder to share the love and kindness with ourselves and others.

Below are some intention setting ideas to spread kindness and, by doing so, bring more peace and joy into our hearts and into the world:

  1. Write a note.  When was the last time you received a hand-written note expressing sentiments from the heart?  Can you remember what it felt like?  Take a moment now and bring to mind someone in your life (past or present) that meant a lot to you, perhaps because they took care of you in a time of need or maybe because they had your back during a difficult time in your life.  Consider writing them a note expressing what their kindness and thoughtfulness meant to you.  It is never too late to share the impact people have had on our lives, even if they have transitioned from this life.  Once the note is written, if possible mail it.  If not, light a candle, sit with the light of the candle visualizing the person (maybe you have a picture you can look at) and read them your note.  Trust the energy and love behind your words will reach them.  Take a moment to tune into your heart, noting any sensations present.  Often, the sensations are the human experience of love and kindness being shared!
  2. Say ‘thank you’ more.   These two simple words have a powerful effect!  Practice saying ‘thank you’ to yourself, when you make a decision that serves you well or when you remember to use one of your self-care tools in your tool box.  As you practice, again tune into your heart center and sense the response.  If you find this practice a little challenging, try saying ‘thank you’ to another, maybe your mail delivery person, the cashier at the supermarket, a co-worker or your child.  Like anything else, the more you practice, the easier it gets.  Don’t forget to come back around and thank yourself!
  3. HUG more!  Research suggests giving and receiving hugs has a positive impact on your body and mind health.  If this gesture of care, kindness and appreciation is not currently one of the tools in your self-care tool kit, no worries.  You can simply start by hugging aspects of Mother Nature, such as trees (yes, trees!) and animals.  Children also love to receive – and give – hugs.  You can also give yourself a hug, especially when life throws you a curve ball.  As you begin to embrace (pun intended!) this practice, if you are inspired to hug someone, make sure to ask permission first no matter their age, especially if it someone that you are just getting to know better!
  4. Take a walk & pick up litter.  Speaking of Mother Nature, it is important to share our kindness and love with her as well.  The next time you plan to take a walk, whether around the block or a 10-mile hike, bring a trash bag with you and pick up any litter you might come across in your travels.  As you do so, thank Mother Earth for all that she provides us, including the air we breathe, the water we drink, and the food we eat.  She also provides for the materials utilized to build our shelters, so she has a significant and vital part in our lives.
  5. Write a kind story about yourself.  Start by listing 3-5 aspects of yourself that you like or appreciate.  It might be good qualities that you sometimes display, such as patience or generosity, or values that are important to you, such as beauty or connection.  Now, write a story with you as the central figure, including these good qualities (and any more that might rise into awareness as you are writing).  The story can be drawn from past memories of times when you allowed these good qualities to be seen by the world or the story might be written about how you might let these qualities come forward more in the future.  Remember, if any uncomfortable feelings arise as you are writing, you can step into the role of a compassionate friend and let them finish writing it for you.

As always, if you try any of these intention-setting ideas for holistic health, I would love to hear about the impact they might have had for you.  Please send me an email at linda@sanctuary4compassion.com to share!

Can 8 weeks of listening to a 13-minute daily guided meditation change your life?

/in /by

The second most frequent question I get asked – after how many times a week should I do yoga (Click here to read my reflection on this question) – is how long should I meditate each day in order to reap the benefits?  Well, it appears that brief daily meditations can have a positive effect and it can be as simple as picking your favorite meditation to listen to each day for just 8 weeks!

When I was first introduced to the idea of meditation on my yoga mat, I was still struggling with giving myself permission to include taking care of myself on my “To Do” list and was in the process of embracing the idea of that in order to take care of another, I must take care of myself first.  So, the idea of creating time to sit still and empty my mind of my thoughts did not seem realistic.  And, at the time, we didn’t have “smart” phones we carried around with us all day!

As I continued my yoga practice on my mat, I learned that meditation can take many forms, not just one.  In fact, the very last pose of all yoga practices – savasana – is a very powerful meditation opportunity.  When I initially found myself in savasana, I used the time to organize my “To Do” list for the following day, leaving my mat feeling uplifted by the clarity this time created for me to get even more organized.  It took me awhile to release my attachment to the need to be productive even in the quiet, still moments of life and fully appreciate those moments to simply BE.

As I slowly began to embrace the concept of less is more and challenge society’s demand for multi-tasking, I opened up to the idea that creating more opportunities for “being” brought balance to all of the “doing”, which, I personally discovered reduced my anxiety and allowed space for a response instead of a reaction.  I found myself in yoga classes 5, 6, 7 times a week as my body was motivating my mind to get through the “doing” to settle into the “being” that savasana supported.  The challenge then became how to learn how to meditate off of my mat, without a teacher guiding me in a group class.

And that is one of the exciting offerings that advances in technology bring to us today – you can access meditations online without ever leaving your own place of comfort!  So, the question then becomes, is this sort of meditation effective, where you are listening to someone guiding you through the practice or is it required that you sit in silence trying to quiet your mind on your own to gain the benefits?  Well, recent research conducted with non-experienced meditators suggests that such a daily practice can enhance attention and memory and improve mood and emotional regulation.  The research had participants listen to a 13-minute recorded, guided meditation for 8 weeks and found that such a short, practical meditation practice affected cognitive functioning in these ways with non-experienced meditators!

So now might be the perfect time to find that guided meditation that you find comforting and soothing to download and start listening.  This research also found that only 4 weeks was not enough time to experience the beneficial impact, so don’t give up!

To read more about this research study, click on the button below:

Impact of Brief, Daily Guided Meditation

5 Intention-setting Ideas to Support the Manifestation of Your Dreams for 2019 and Beyond!

/in /by

New Year resolutions have all been set and rung in for two weeks now and, as some of the motivational energy behind those resolutions might be fading a bit, I thought I would dedicate this newsletter to the number one tool for manifesting our desires, intentions and dreams – visualizaton!

As the quote above by Henry David Thoreau suggested so many years ago, holding a picture in our mind is quite powerful.  Visualization helps clarify our heart’s desires, supports maintaining focus on our dreams, and expands awareness of how to co-create our manifestations as the Universe now knows what to send our way.

Visualization is the fuel that is needed to keep the fire of motivation burning brightly.  Visualization trains the mind to see and recognize the support being provided to us by the Universe.  Visualization can reduce our worry about the future, aligning our minds and hearts and plugging us into the web of life.  We gain trust – in ourselves and the world – and feel more confident when making decisions, knowing that we are making our choices from a space of clarity and intention.

Below I offer ideas you might want to try to begin visualizing for this year and beyond:

  1. Daily affirmation(s).  Last year I started a daily practice of saying to myself “How does it get better than this?” each morning upon awaking as I snuggled with my two furbabies in bed, allowing the universe to provide me with what would serve my highest self and I was not disappointed!  The key here is to repeat your affirmation at least once a day, possibly several times a day.  The more we repeat it, the more our mind starts to believe it is true.  I like to say “Believe it until you receive it” instead of “Fake it until you make it”.  Write it down, maybe on an index card and place it somewhere where you will see it each day.  Make sure it is stated in a positive way as the universe gets confused by words that carry negative energy.  For example, if I think “I want to be pain free”, the universe gets confused by the word pain.  Instead you might consider “I am healthy, strong and move with grace and ease.”  Which reminds me, use the present tense as if it is already here and true.  Consider taking a moment, right now, to find a piece of paper and write down one of your new year’s resolutions as a positive, present moment affirmation!
  2. Vision Board.  Creating a vision board is a way to identify physical representations of what inspires and motivates you, bringing more clarity to the tangible manifestations of your dreams. Once created, it reinforces your daily affirmation when placed in a location that you can see on a daily basis.  Consider joining me this weekend (Sunday, January 20th at 6 pm) to create your vision board for 2019.  If you are not able to join me, there are many resources online to explore this creative and inexpensive way to support manifesting your dreams.
  3. Meditate.  Now that you have created a daily affirmation and vision board to support your dreams, consider spending some time each day meditating on your affirmation and vision board.  It might simply be a minute each morning and a minute each evening before bed.  This time is in addition to repeating your daily affirmation and looking at your vision board throughout the day.  Simply allow yourself this opportunity to sit quietly and immerse yourself a bit longer and deeper into the experience of your dreams as already manifested.  After you do so, notice the impact this experience might have on your body and mind.
  4. Follow your intuition.  When presented with a decision, especially a big one, consider sitting a moment in the presence of your daily affirmation and vision board and ask your higher self for guidance.  Weigh your choices and sense into which one might feel lighter in the body.  If the mind is full of thoughts, again see if you can sense into the weight of those thoughts.  You might also remember the spiritual law of success that suggests when the decision feels effortless, or pieces of the puzzle fall into place with ease, it is the universe’s way of letting you know you are on the right path.  Start noticing life’s little synchronicities and allow them to be a reminder that the Universe is validating your intuition that is guiding you in the manifestation of your dreams!
  5. Take action with Gratitude.  Visualization, whether simply holding a picture in your mind or creating a daily affirmation or vision board, requires your active participation.  The reinforcement to your motivation provided by daily affirmations and vision boards supports you in taking steps forward to manifest your dreams with clarity and focus.  Even starting out with very little baby steps starts the Universal ball rolling, so to speak.  Two baby steps I suggest trying are creating a routine (thus strengthening the connection to your dreams by ensuring the use of the tools above) and creating a daily “To Do” list with ONLY 3 items on it, ensuring those 3 items are written in a way that supports your visualization of your future.  For example, to support my daily affirmation of “I am strong, healthy and move with grace and ease”, my To Do list might contain an action item to schedule my annual doctor visits.  Then at the end of the day, when you review your list and create a new one for tomorrow, plan to express gratitude to the Universe (and yourself!) for whatever steps you took toward the future you are actively visualizing for yourself!

The Stigma of Stuttering – Can Direct Neurofeedback Improve Speech Fluency?

/in /by

If you know – or have ever known – someone that struggles or struggled with stuttering, then you most likely are aware of how physically and mentally exhausting it can be for them to communicate as they attempt to control the disruptions in their speech caused by this neurodevelopmental condition.  And when we realize that this condition typically begins before the age of 6 and impacts about 5% of preschool children, then I’m sure that most of us can imagine how children might develop additional mental and emotional challenges, such as anxiety, embarrassment, shame and low self-esteem, that most likely will have a significant impact on how they experience life as they grow up.

The good news is that many children outgrow this condition as their brains continue to develop.  With the help of speech therapy, many others will be able to learn how to slow down their speech enough to manage the disruptions.  However, some (approximately 1%) will continue to stutter for a lifetime.  Research focused on these adults is beginning to show changes in the actual structures of the brain when compared to adults without this neurodevelopmental condition.  This is great news as it allows for exploration of treatments known to impact those brain structures.

Once such treatment, direct neurostimulation is beginning to gain some traction in the realm of research on stuttering.  There may be variations in the neurostimulation technique; however, the treatment is non-invasive and includes the delivery of direct, low-intensity electrical currents to the scalp.  If the intensity of the electrical current is higher, it will work to change the neurons (stimulating or reducing neural firing), while lower intensity currents will work with the brainwaves, specifically disrupting dysfunctional brainwaves patterns and supporting the brain’s innate ability to organize and regulate itself.  Either way, these treatments that gently work to stimulate the brain directly are bringing hope to those who continue to be challenged by this condition into adulthood.

So, if you, a loved one or someone else you know is part of the 1% of the adult population still dealing with this neurodevelopmental condition, consider reading the recent research by clicking on the link below:

Neurofeedback for Stuttering

5 Intention-setting Ideas to Expand Our Capacity for Self-Compassion

/in /by

Although the holidays bring visions of family coming together, these images may not always bring the joy presumed by the presentations.  Many of us struggle to create an accepting and caring environment when we ourselves did not receive such acceptance and caring as we grew up.  Add the stress of trying to plan “the perfect” meal and buy “the perfect” gifts for everyone and we are setting ourselves up for frustration, failure, and ultimately suffering.

How can we stop this vicious cycle?  We can learn to give ourselves that acceptance and caring during the holidays and all year long!  Cultivating self-compassion has been shown to be the answer for such suffering.  And, although the concept of compassion might be foreign, it is possible to develop it no matter how old we are.

Below, please find five intention-setting ideas to start you on the journey of self-compassion:

  1. Picture yourself as a child.  In fact, if it is available to you, find a picture of yourself when you were little and place it near your computer or somewhere else where you will see it every day.  If you don’t have any pictures, close your eyes and try to remember a time when you were young, maybe at school.  Visualize what it might look like to provide care and demonstrate acceptance to that version of yourself.  What did you long to hear from the adults around you at that time?  Maybe you could offer some words such as “You are perfect just the way you are.” or “I love you no matter what” or “You are so smart” or “You are so good”.  Make time each day to offer this care to yourself, perhaps when you look at your picture or when you see yourself in the mirror.
  2. Forgive yourself.  The next time you catch yourself beating yourself up for making a mistake, stop for a moment, take a breath, and imagine what it would be like to forgive yourself for being human.  Perhaps place a hand on your heart and say something like “I’m sure I’m not the first and/or only person to make this mistake”.  You might consider trying this practice with what you might consider a “small” mistake, where no one got hurt and notice the effect it might have on your body and mind.  Keep practicing it on those small mistakes for a month and see if the practice gets easier.
  3. Stop making assumptions!  When we lack information, it is a natural tendency to fill in the information based upon our past knowledge and experience.  Unfortunately, when we do this we limit ourselves, paving the road toward judgment.  If we can catch ourselves making an assumption or judgment about ourselves, we open ourselves up to the unlimited possibilities inherent in choice!  Perhaps we need to remind ourselves that the only constant in life is change and we too can learn to choose to release our attachment to assumptions and judgment.  Instead, we might spend some time identifying what matters to us – our values in life – and allow them to lead us forward and guide us in our decisions.
  4. Listen to self-compassion meditations.  Our thought patterns can be deep and sometimes we need a little help in rewiring our brains.  Consider creating space for yourself (both time and room) to close your eyes and listen to a guided meditation to support the blossoming of the seed of compassion that already exists in your heart.  In fact, maybe take a compassion break right now and click this link to a free Loving Kindness meditation offered by UCLA.  If not now, set a reminder to listen to it tonight as you climb into bed!
  5. Try your hand at writing.  Dr. Kristen Neff has several writing exercises on her website self-compassion.org that utilize writing as a tool to support our efforts to invite more compassion towards ourselves.  Sometimes just writing down the critical, judgmental thoughts about ourselves that occupy our minds helps us get some perspective.  Then we can invite curiosity to the table to review what we have written down, creating space to challenge those judgments.  We can even write a response to our thoughts as if they were expressed to us by a friend and notice how we might respond differently.  Might you consider trying one of these exercises this week?!