Practical Self-Compassion and Mindfulness

Name: Practical Self-Compassion and Mindfulness
Rating: 4.4 (6 reviews)

Transforming Your Inner Critic into an Inner Coach

Created byNando Raynolds

Last updated 2/2023

English

What you'll learn

Learn how the brain works with Internal Compassion and Criticism
Understand Self-Compassion and the Inner Critic on a spectrum
Transform Your Inner Critic into an Inner Coach. Understand and update the goals and approach used in this habit.
Recognize your unique types of internally directed negativity and their original intention for you.
Transform you Inner Critic with Self-Compassion
Use the information from your Inner Critic to enhance your performance.
Deepen your skills with Mindfulness and Self Compassion.
Learn 2 techniques to rapidly release painful emotions about past events and to emotionally self-regulate in the moment.
Develop self-compassionate scripts for use in typical times of self-criticism.
Includes self-reflection exercises, short self-compassion meditations and suggestions for daily practice.
Developing these skills will make you less vulnerable to anxiety and depression.
Better sleep and an increase in overall well-being are also common byproducts.

Course content

5 sections • 25 lectures • 1h 31m total length

Welcome2:47
Learn practical self-compassion and mindfulness to transform your inner critic into an inner coach. It features a workbook, bite-sized videos, self-reflection, and emotional regulation tools to reduce negativity and autopilot.
About me1:01
Mindfulness and Self-Compassion vs inattention and internally negativity3:44
Self-compassion and mindfulness defined0:49

We think in 5 sense based language.2:18
Find your preferred sensory modality
There is an ideal state for any given task2:18
Your ideal state for certain tasks
Subpersonalities3:05
Self-compassion drill
Your Inner Team2:02
View your subpersonalities as an internal soccer team with a wisest and best captain guiding compassionate, internal coaching. Develop organization, reduce harsh self-criticism, and align diverse parts toward well-being.
Naming your parts
Roll Call
The brain saves energy with habits3:02
Recognize how the brain saves energy by putting repetitive actions on autopilot. Increase mindfulness to reduce autopilot and stay present in the moment through the five senses.
Two styles of motivation3:08
Changing habits4:35
Change your habits by recognizing autopilot patterns, identifying the goal, and rehearsing loving kindness toward subpersonalities to adopt a more effective strategy, even under stress.
Creating the habits you want to have
Your take aways from this section
Summary1:29

The differences between the jobs of the inner critic and inner coach4:42
Distinguish the inner critic's coercive self-talk from the inner coach's compassionate guidance. Practice self-compassion by setting rational standards, honoring core values, and treating all subpersonalities with loving kindness.
Different types of Inner Critic1:44
Name your inner critics and subpersonalities to identify patterns, set outcomes, and craft more effective, value-aligned strategies through a practical naming exercise.
Different types of Inner Critic2:18
List past upsetting events

The importance of your emotional state in the process of change0:53
Top down and bottom up approaches to emotional self-regulation5:03
Acknowledge, Validate and Coach to create rapport6:46
Learn to regulate intense emotions with bottom-up techniques like breath and EFT, then use acknowledge, validate and coach to build rapport with your emotional parts through imagined compassionate guidance.
Acknowledge, Validate, Coach
Ways to use breath to manage your state6:57
Using EFT tapping to reduce excess emotional charge10:00
Summary0:20
Elements of practice using breath and EFT to reduce upset0:55
Guided Complete Practice15:04

Time to apply your new understanding and skills to your unique situation!4:26
Apply self-compassion to replace internal criticism and perfectionism, increase mindfulness, and reduce autopilot by rehearsing future scenarios, identifying the positive intent of each critic, and practicing benevolent self-talk.
Write replacement scripts for times when you are typically self-critical.
Design a "workout routine".
Be realistic about the practice this will require.
Congratulations on completing this course!1:53

Requirements

All you need is the willingness and interest in reducing your inner negativity and increasing self-compassion!
No prior experience of mindfulness is needed to join in this course.
Learn on your laptop or phone at the time and place that's right for you.
This course presents ideas that may differ from your current beliefs and worldview. Exciting!

Description

Ready to learn a systematic method to increase your self-compassion while also achieving superior results in your life? Tired of being your own worst critic? Of holding yourself back with procrastination, self doubt and lack of confidence? Why wait? Make this investment in yourself now!

Self-Compassion is more helpful than self-esteem. It is a quality of your relationship with yourself best understood in contrast to the internal negativity that is the Inner Critic. Life is going to include successes and failure, easy and hard times. How you treat yourself in these situations determines your resilience. The reality is that we always do the best that we can at every given moment. However, we still can’t predict the future and what seems wise one second can backfire the next.

Most people cause themselves pain by using internally directed negativity to try to improve their lives. This is understandable as these habits were developed very young. However, it is possible to update these habits to reflect your best understanding of yourself and the world. Self-compassion and self-coaching not only feel much better, but they are also more effective motivators.

This course will help you understand the roots of your internally directed negativity and see your Inner-Critic as a misguided habitual strategy for improving your life. Bringing compassion to this well-intentioned but primitive habit eases the whole system. Then you’ll learn a couple tools to release some of the distress it has caused you over the years, making change easier. Next you’ll be guided through creating a personalized program to systematically change these patterns for the better.

Greater Self-Compassion makes the whole internal world more peaceful and kind which helps with motivation, self-worth, efficacy and resilience while reducing anxiety, depression and stress.

Just watch the videos to learn this life-changing perspective. Use the included exercises to apply this to your life and understand your own unique situation more clearly. Learn several techniques to reduce the emotional distress that has been holding you back around this issue. Develop realistic plans, including self-talk and behavior, to manage your inner-critic when it arises. Then do the practice and enjoy the results!

Who this course is for:

People troubled by self-judgment and internal harshness.
Those wishing to build skills with mindfulness and self-compassion
Busy people wanting useful tools now!
Leaders
Parents
Teachers
Coaches
Managers
Students

Practical Self-Compassion and Mindfulness

What you'll learn

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Course content

Introduction4 lectures • 8min

Self-understanding8 lectures • 22min

The Inner Critic in contrast to the Inner Coach3 lectures • 9min

Tools to reduce emotional charge8 lectures • 46min

Putting it together - making plans, scripts and practicing2 lectures • 6min

Requirements

Description

Who this course is for: