Compassion for ourselves

This was our fifteenth session.

We welcomed Jean and Charlotte to the community

This recapped the framework of the sitting meditation.

We practised …

and then we had tea… 

The Sitting steps

Another chance to remind yourself of the steps in the sitting meditation and my commentary which attempts to explain them to you.

Start a Good Habit today

Second only to sitting up straight, repetition and regular practice is the key to living mindfully.

You do actually have 15 minutes to invest in yourself. 

Stop making excuses 🙂

Here is the beginning of a Lifehack (that is a new name for advice, I think) on forming new habits. It is a really good read.

Commit to Thirty Days – Three to four weeks is all the time you need to make a habit automatic. If you can make it through the initial conditioning phase, it becomes much easier to sustain. A month is a good block of time to commit to a change since it easily fits in your calendar.

Make it Daily – Consistency is critical if you want to make a habit stick. If you want to start exercising, go to the gym every day for your first thirty days. Going a couple times a week will make it harder to form the habit. Activities you do once every few days are trickier to lock in as habits.

Start Simple – Don’t try to completely change your life in one day. It is easy to get over-motivated and take on too much. If you wanted to study two hours a day, first make the habit to go for thirty minutes and build on that.

Remind Yourself – Around two weeks into your commitment it can be easy to forget. Place reminders to execute your habit each day or you might miss a few days. If you miss time it defeats the purpose of setting a habit to begin with.

Stay Consistent – The more consistent your habit the easier it will be to stick. If you want to start exercising, try going at the same time, to the same place for your thirty days. When cues like time of day, place and circumstances are the same in each case it is easier to stick.

paul gilbert obe

some science stuff

I am finding this a very interesting book which looks at mindfullness from the point of view of a clinical psychologist. 

It is a bit ‘sciencey’ but then I like that sort of thing.

The Compassionate Mind

Compassion focused therapy

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