The Power of Self-Compassion

When I was learning about creative mindfulness I was introduced to the work of Dr. Kristen Kneff

Neff's research on self-compassion involves three core elements: mindfulness, self-kindness, and common humanity. Mindfulness is a practice of being aware of the present moment. It involves being aware of each moment-to-moment experience in a clear and balanced manner. Sometimes we can be so caught up in our stress that we don't realize that our headaches, back and shoulder pain, stomach issues and tense muscles—are connected to our emotional state.?Body scan meditation is a good way to release physical tension you might not even realize you're experiencing. Body scanning involves paying attention to parts of the body and bodily sensations in a gradual sequence from feet to head.

Get comfortable

Start by getting into a comfortable position where you can fully relax your body. You may lie down or sit comfortably, whatever feels best to you. Begin by noticing your breath. In and out. In and out. Now try and breathe more slowly, through your abdomen rather than through your chest. Your belly should inflate and deflate like a balloon with each breath.?

Notice where the tension is

Bring your awareness to your body. Begin with your head and notice any stress or tension here. Work your way slowly down your body, taking note of any tension in your neck, shoulders, back, hands, legs, or anywhere else. If you have more than a few minutes, you can even start with your head and check in with every single body part your encounter – scalp, forehead, ears, eyes, cheeks, lips, chin, etc.?

Focus on the tense areas

Now that you are aware of the tension in your body, notice what sensations call out to you. Does it have a color, shape, texture, is it cold or hot? Keep breathing just acknowledge it, be with it, take a few more breaths into it.

After holding your body in awareness for several minutes slowly relax your attention and come back to your natural rhythm of breathing. When you are ready open your eyes to the world around you.

Journal

Scribble and doodle where you felt it in your body. Then have a dialogue with it. How do you feel? What did you notice? What do you need from me? What shifted for you?

The body scan meditation is a very useful and effective meditation that can help you return to and maintain a relaxed state when you become too tense. Self-compassion takes practice. Life is so much better when we treat ourselves as an honored guest with gentle care and understanding