Practicing Self-Compassion and Loving-Kindness

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The past few days I have been reading a book by Christopher K. Germer PhD entitled The Mindful Path to Self-Compassion (Freeing Yourself from Destructive Thoughts and Emotions). I am only half-way through the text but already it has created some lasting impressions on me. The author delves into explaining more thoroughly one aspect of mindfulness and meditation that had always been obscure and quite challenging for me. This is the idea that you must learn to accept and sit with negative feelings and emotions as well as positive ones.

In the back of my mind during my practice this idea has always been there stagnating. I wanted to be able to accept my more difficult emotions but not knowing how to go about doing that, I ended up just trying to ignore and push away those feelings. When I wasn’t able to get around them or keep them from the forefront of my mind I would end up feeling hopeless. I began criticizing and became disappointed in myself for my lack of control.

The Mindful Path to Self-Compassion is slowly showing me how to better deal with these harder to swallow feelings. It was comforting to know that others are struggling with the same pesky negativity, regret, anxiety, shame, anger, and fear that I was. I know that burying these negative feelings or worse yet, piling on more negative self-talk when they arise only creates more suffering, but I didn’t know how to prevent it. This book is teaching me how to respond to these difficult moments with self-compassion instead of self-criticism.

Until reading this book it never really occurred to me that that was an option. I felt a sudden release of tension when I came across this advice as if a bubble just burst or I took a deep breath after being underwater for so long. It is so much easier to turn toward myself than to turn away. I guess until now I had always thought it was selfish or silly to feel compassion for myself when I get frustrated or anxious. I thought that would make me weak, that it’d be like babying myself. In the past, I was only able to illicit this type of response from myself in the most dire of circumstances, when I felt I truly had no one. Now I can see that it is the only way to truly move on from negative feelings big or small.

Earlier today I noticed my chest getting tight as I thought about someone I intensely disliked. Normally that would have started a cascade of justifications in my inner dialogue. I would have been mulling over the reasons this person deserved my hatred and all the different ways they were an inconvenience to my day. Instead of engaging in those thoughts, this time I stepped back from my anger. I felt the negative way my body physically felt in response to this emotion and I comforted myself. I thought quietly in my head, “I am sorry that you are feeling this way, Rachel.” And just like that I felt better. It was truly inspiring.

I know that these things take years to fully become enmeshed in our consciousness, but I already feel so motivated to practice these new skills. The last few days I have been working on loving-kindness meditation instead of just mindfulness meditation. It has renewed my passion for my practice. I truly look forward to spending those brief fifteen minutes each day to give myself unconditional love and support. It has been so rejuvenating that I’ve even contemplated increasing my sitting time or resolving to meditate more than once a day.

I hope that you will check out Christopher Germer’s book for yourselves. It is definitely worth the read. Now I am able to respond to myself with gentle awareness and compassion not only in times of intense despair but in small moments I notice myself struggling with throughout the day. I cannot wait to see where this insight in my practice takes me. I hope that you will join me on this path to inner peace and loving acceptance of self. I am sending you all the love and encouragement I can offer, and I am also finally offering the same to myself. ♥