1st Edition

The Mindful Self-Compassion Workbook A Proven Way to Accept Yourself, Build Inner Strength, and Thrive

By Kristin Neff, Christopher Germer Copyright 2018

    Are you kinder to others than you are to yourself? More than a thousand research studies show the benefits of being a supportive friend to yourself, especially in times of need. This science-based workbook offers a step-by-step approach to breaking free of harsh self-judgments and impossible standards in order to cultivate emotional well-being. In a convenient large-size format, the book is based on the authors' groundbreaking eight-week Mindful Self-Compassion (MSC) program, which has helped tens of thousands of people worldwide. It is packed with guided meditations (with audio downloads); informal practices to do anytime, anywhere; exercises; and vivid stories of people using the techniques to address relationship stress, weight and body image issues, health concerns, anxiety, and other common problems. The seeds of self-compassion already lie within you--learn how you can uncover this powerful inner resource and transform your life.

    See also Teaching the Mindful Self-Compassion Program, by Christopher Germer and Kristin Neff, a thorough overview of conducting MSC (for professionals), and The Mindful Path to Self-Compassion, by Christopher Germer, which delves into mindful self-compassion and shares moving stories of how it can change lives.


    Introduction: How to Approach This Workbook
    1. What Is Self-Compassion?
    2. What Self-Compassion Is Not
    3. The Benefits of Self-Compassion
    4. The Physiology of Self-Criticism and Self-Compassion
    5. The Yin and Yang of Self-Compassion
    6. Mindfulness
    7. Letting Go of Resistance
    8. Backdraft
    9. Developing Loving-Kindness
    10. Loving-Kindness for Ourselves
    11. Self-Compassionate Motivation
    12. Self-Compassion and Our Bodies
    13. Stages of Progress
    14. Living Deeply
    15. Being There for Others without Losing Ourselves
    16. Meeting Difficult Emotions
    17. Self-Compassion and Shame
    18. Self-Compassion in Relationships
    19. Self-Compassion for Caregivers
    20. Self-Compassion and Anger in Relationships
    21. Self-Compassion and Forgiveness
    22. Embracing the Good
    23. Self-Appreciation
    24. Taking It Forward
    Practices and Exercises
    Resources
    List of Audio Files

    Audio downloads:
    1. Self-Compassion Break (5:20; Kristin Neff)
    2. Self-Compassion Break (12:21; Christopher Germer)
    3. Affectionate Breathing (21:28; Kristin Neff)
    4. Affectionate Breathing (18:24; Christopher Germer)
    5. Loving-Kindness for a Loved One (17:08; Kristin Neff)
    6. Loving-Kindness for a Loved One (14:47; Christopher Germer)
    7. Finding Loving-Kindness Phrases (23:02; Christopher Germer)
    8. Loving-Kindness for Ourselves (20:40; Christopher Germer)
    9. Compassionate Body Scan (23:55; Kristin Neff)
    10. Compassionate Body Scan (43:36; Christopher Germer)
    11. Giving and Receiving Compassion (20:48; Kristin Neff)
    12. Giving and Receiving Compassion (21:20; Christopher Germer)
    13. Working with Difficult Emotions (16:01; Kristin Neff)
    14. Working with Difficult Emotions (16:09; Christopher Germer)
    15. Compassionate Friend (18:09; Kristin Neff)
    16. Compassionate Friend (15:05; Christopher Germer)
    17. Compassion with Equanimity (14:38; Christopher Germer)

    Biography

    Kristin Neff, PhD, is Associate Professor of Human Development and Culture at the University of Texas at Austin and a pioneer in the field of self-compassion research. Her books include The Mindful Self-Compassion Workbook and Self-Compassion (for the general public) and Teaching the Mindful Self-Compassion Program (for professionals). She is also author of an audio program, Self-Compassion: Step by Step, and has published numerous academic articles. She lectures and offers workshops worldwide. Together with Christopher Germer, Dr. Neff hosts an 8-hour online course, "The Power of Self-Compassion." Her website is https://self-compassion.org.

    Christopher Germer, PhD, has a private practice in mindfulness- and compassion-based psychotherapy in Arlington, Massachusetts, and is a part-time Lecturer on Psychiatry at Harvard Medical School/Cambridge Health Alliance. He is a founding faculty member of the Institute for Meditation and Psychotherapy and of the Center for Mindfulness and Compassion. His books include The Mindful Self-Compassion Workbook and The Mindful Path to Self-Compassion (for the general public) and Teaching the Mindful Self-Compassion Program, Wisdom and Compassion in Psychotherapy, and Mindfulness and Psychotherapy, Second Edition (for professionals). Dr. Germer lectures and leads workshops internationally. His website is https://chrisgermer.com.

    "Drs. Neff and Germer are the world’s leading authorities on self-compassion. They show readers in simple, down-to-earth steps how to become more confident, less self-critical, and kinder to themselves. It feels like they are with you as warm and wise guides in every page of this book. Truly a gem."--Rick Hanson, PhD, author of Resilient

    "Drs. Neff and Germer have led the field in researching and articulating the transformative practices of Mindful Self-Compassion, and tens of thousands of people have been trained in their approach. Now you have in your hands a workbook that can guide your journey into profound healing and freedom; it provides a pathway that is accessible, clear, and rich in its depth. Please give yourself the gift of this book and share it with others--these teachings will serve many awakening hearts."--Tara Brach, PhD, author of Radical Acceptance and True Refuge

    "From their extensive insight and experience, Drs. Neff and Germer provide a friendly, easy-to-use workbook. Its powerful exercises will help you uncover your innate capacity to hold yourself--and the world around you--with compassion. Whether or not you take a formal Mindful Self-Compassion course, using this workbook can effect profound change in your life."--Sharon Salzberg, author of Lovingkindness and Real Love

    "Mindful Self-Compassion has made me far more resilient--when a storm hits, I float on the surface of the rough sea and wait for it to pass, rather than thrashing around trying to outswim it. I am able to find a nugget of joy every day, no matter how small. This workbook encourages a deeper understanding and experience of MSC. I recommend it to everyone."--Heather R., Hampshire, United Kingdom
    -'Be gentle with yourself.'…A chaplain mentor gave me these cherished words shortly after I began my first full-time chaplain position, post-residency. By now, this phrase has become like a trusted friend that provides support in times of stress. This phrase serves as a sort of summary of the message of The Mindful Self-Compassion Workbook….I would recommend this book, pretty much without reservation, to anyone. This book and its perspective was timely for me before the COVID-19 pandemic, and I can say it is appropriate now more than ever.--Association of Professional Chaplains Resource Reviews, 10/1/2021