Improving Resiliency through Self-Compassion
Exploring the Path to Self-Compassion
Self-compassion is a powerful tool for navigating life's inevitable challenges. If you want to improve how you are handling life and the mess that it can be, studies have shown that increasing your ability to be compassionate will help. This blog post explores two techniques from Self-Compassion.org that can be used together to strengthen your self-compassion practice: "Exploring Self-Compassion Through Writing" (Exercise 3) and "Supportive Touch" (Exercise 4).
Writing for Self-Understanding
The first exercise, "Exploring Self-Compassion Through Writing," utilizes the power of introspection. Here's what you'll need:
Pen and Paper: The act of physically putting pen to paper can be grounding and aid in processing emotions.
A Quiet Space: Find a distraction-free environment where you can focus on your thoughts and feelings.
Steps to Writing for Self-Compassion
Choose a Topic: Think about a recent situation that caused you difficulty or an emotion you're struggling with.
Express Yourself: Write freely about your thoughts and feelings surrounding the chosen topic. Be honest and don't hold back.
Imagine a Caring Friend: Imagine a supportive friend reading your writing. How might they offer kindness and understanding?
Write From Your Compassionate Self: Write a message back to yourself from the perspective of your compassionate friend. Offer words of encouragement, understanding, and support.
The Power of Supportive Touch
The second exercise, "Supportive Touch," focuses on the calming effects of physical touch. In order to be open to trying this, it is helpful to understand the science behind supportive touch. Physical touch is a natural way to reduce stress and promote well-being. It activates our parasympathetic nervous system, helping us feel safe and relaxed. Even if it feels awkward initially, your body will respond positively to the gesture of care. Our skin is sensitive and can release oxytocin, a hormone that can soothe emotions and reduce stress.
You and Your Breath: Begin by taking slow, deep breaths. This activates the relaxation response in your body.
Your Hands: They'll be the source of your self-soothing touch.
Putting Supportive Touch into Practice
Gentle Contact: Place one hand over your heart. If comfortable, use both hands. Feel the warmth and pressure of your touch. Explore other areas that feel soothing, like placing your hand on your arms, cheeks, or abdomen.
Focus on Your Breath: While maintaining gentle touch, focus on your breath. Feel your chest rise and fall with each inhale and exhale.
Self-Soothing Time: There's no time limit! Stay with this comforting touch for as long as it feels good.
Combining Writing and Touch for Deeper Self-Compassion
Both writing and supportive touch offer unique benefits for cultivating self-compassion. Writing allows you to process emotions and gain self-understanding, while supportive touch provides a physical sense of comfort and safety. When used together, they create a well-rounded approach to self-care.
Writing can help you explore difficult emotions that arise during the Supportive Touch exercise.
Supportive Touch can provide comfort and grounding while you delve into challenging topics during your writing exercise.
By incorporating both techniques into your routine, you can build a stronger foundation of self-compassion, equipping yourself to navigate life's challenges with greater kindness and understanding of yourself.
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Self-Compassion.org. (n.d.). Exploring Self-Compassion Through Writing. Retrieved from https://self-compassion.org/exercises/exercise-3-exploring-self-compassion-through-writing/
Self-Compassion.org. (n.d.). Supportive Touch. Retrieved from https://self-compassion.org/exercises/exercise-4-supportive-touch/
