Mindfulness and Self-Compassion: How Grounding in

the Present can Help Enrich the Future

Janice Autera, Psy.D.

Self-Compassion

Self-compassion is comprised of:

– Self-kindness and understanding toward oneself when experiencing negative events

– Common humanity in viewing one’s life as part of the larger human experience and realizing everyone goes through difficult times

– Mindfulness

-Kristin Neff, Ph.D.

What is Mindfulness?

“Mindfulness is awareness that arises through paying

attention, on purpose, in the present moment, non-

judgmentally” -Jon Kabat-Zinn

The Benefits of Mindfulness

– Promotes emotional intelligence and adaptive emotion regulation

– Discourages emotional avoidance

– Learn to feel and tolerate difficult emotions

– Develop a greater understanding of emotions

– Improves attention and concentration

– Teaches effective methods of coping with stress and ruminative thoughts

– Improves sleep quality

– Leads to improvements in executive functioning, cognitive control, working memory, and psychological flexibility

Mindful Practice

Contact with the Present Moment

– Mindfulness of Breathing

– Mindfulness of Sounds, Smells, Textures

– Mindful Eating

– Mindfully Describing Objects

– Mindful Walking

– Body Scan

Acceptance

– Unhooking

– Exposures to internal events

– Quicksand: Distinguishing pain from suffering

Values

– Tombstone/Epitaph exercise

– Goal clarification

– Barrier clarification

Cognitive Defusion

– Observer mind

– Mental Appreciation

– Leaves on a stream

-Steve Hayes

Self-Compassion Exercises

– Guided meditations

– Loving-Kindness Meditation

– How would you treat a friend

– Compassionate writing

– The criticizer, the criticized, and the compassionate

– Changing your critical self

– Self-compassion journal

-Kristin Neff

Self-compassion.org

Mindful Children

– Better able to cope with change and other stressors

– Develop better sleep habits

– Often feel more connected to the people in their lives

– Have more confidence in themselves and their actions

– Better academic performance

– Show greater resilience

– All around happier and more content

Introducing Mindfulness to Children

– Parents can model mindfulness by developing their own mindfulness practice

– Start developing mindfulness as a family

– Remember change takes time and they may meet resistance

– Have children buy in by relating it to something important to them:

– Sports

– Art

– Academics

– Keep it fun!

– Do not use mindfulness as a punishment

– Parents, clinicians, and educators can model mindfulness for children

– Begin practicing in the moments when the child is not distressed

– Designate a place for mindfulness

Mindfulness Practice for Kids

– Younger Children

– Blowing bubbles

– Watching clouds

– Create a mindfulness jar

– Mindfulness of art

– Older Children

– Start introducing short, guided exercises

– Mindfulness of sound

– Mindfulness of the breath

– Mindful eating

– Teens

– Mindfulness of music

– Mindful walking

Resources and Recommended Readings

– Wherever You Go, There You Are –Jon Kabat-Zinn

– The Happiness Trap –Russ Harris

– A Mindfulness-Based Stress Reduction Workbook –Bob Stahl and Elisha Goldstein

– Get Out of Your Mind and Into Your Life –Steve Hayes

– Self-compassion.org -Kristin Neff

– Sitting Still Like a Frog: Mindfulness Exercises for Kids (and Their Parents) –Eline Snel

– Mindfulness Skills for Kids & Teens –Debra Burdick

Questions Janice Autera, Psy.D.

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