9 exercises based on compassion-focused therapy

Exercises based on compassion-focused therapy can enrich any area of ​​human relationships.. One of its purposes is to first promote adequate inner well-being, so that this balance acts as a vital impulse, like a fabulous shock wave where suffering can be alleviated, provide support and create awareness.

This type of approach may still be unknown to many. Even more, at first glance it seems to include a series of principles that are much more philosophical than scientific. However, to understand its significance we must put ourselves in context. Therapy focused on compassion is part of that branch that we know today as “third generation therapies.”

Their purpose is really useful and represents a significant advance: instead of focusing exclusively on the symptoms of diseases or disorders, The field of attention goes a little further to address those other deeper aspects that also define the human being. Thus, areas such as the emotional world, feelings or any other type of personal or existential circumstance that surrounds the patient now take on essential value, with this type of therapy.

On the other hand, it should be remembered that it was Paul Gilbert who formulated therapy focused on compassion after carrying out a synthesis of J. Bowlby’s attachment theories, Buddhist thought, the evolutionary psychology of the human brain and the theory of mind. The set of its principles supports a very specific fact: reminding us of the value of human compassion and its power.a capacity for personal growth and a tool with which to improve our relationships.

3 exercises based on compassion-focused therapy

The concept of compassion goes far beyond the philosophical or religious sphere. Sometimes, we fail to glimpse the true transcendence contained in many of our most everyday words. So, The term compassion represents above all a vital quality where we can help ourselves, and where we can build a more respectful, more human social reality.

To shape this valuable approach, psychologist Paul Gilbert proposed a wide variety of techniques. This interesting range ranges from purely behavioral strategies, through cognitive strategies, narratives, gestalt therapy or mindfulness. It should be said that it is a type of therapy that is as interesting as it is useful, and that is why it is worth learning some of these exercises based on therapy focused on compassion.

1. Create a safe place for yourself

This type of therapy teaches us that It is necessary to take ourselves as a starting point to be able to work on compassion.. No one will be able to feel compassion for others if they do not first develop it in themselves.

Therefore, It is not only necessary to learn to love ourselves, but we must “love ourselves well”. Something like this involves shaping different psychological values, such as developing adequate strengths, intuiting needs and fears, even relieving personal suffering and calming intrusive thoughts, etc.

To make it, We can start with a visualization technique where we create a safe place. We must shape a mental space where we can take refuge to find calm, where we can care for ourselves and make decisions with greater freedom. We can imagine a house made of crystals. A calm sea surrounds us and a serene light that floods everything. Harmony reverberates in every corner and everything is peace. The interior of that glass house is a cozy place where we feel safe.In this space, in this mental refuge, is where we must go for half an hour a day or when we need it. Here we can talk to ourselves with affection and sincerity, leaving the noise and fears outside.

2. Work on my compassionate self

Developing a compassionate self is one of the most important exercises in compassion-focused therapy. Such a task requires working on a series of key aspects.

First of all, we must be aware of our own emotions, needs and sufferings.Kindness is not only practiced with others, in fact, it is vital that we also practice it with ourselves. This implies, for example, developing a positive internal dialogue and not being afraid to recognize our internal wounds, our defects or deepest needs. Likewise, it is necessary to understand that a certain degree of suffering, at certain times, falls within the normal and, Therefore, there is no reason to deny it, hide it and even less neglect it, by not paying attention to it.The compassionate self very often has to confront my “anxious self”, the “obsessive self” or the “negative self”. This is undoubtedly a meticulous task in which to face that inner enemy that builds resistance, that raises walls and that builds refined psychological resources that prevent us from being able to heal ourselves, from being able to heal those wounds of yesterday or the present.

3. Dynamize the flow of compassion

That exercise through which we are able to energize the flow of compassion It is another of the most important skills in the framework of compassion-focused therapy. What does this mean? Basically, to extend to others that compassion that we have learned to practice with ourselves.

This exercise is carried out in many different ways, but the most important is that we start from the desire, from the sincere will to confer the well-being of othersto embrace others through kindness and recognition, to think about our fellow human beings in a positive and even hopeful way.

This flow can be created through three very simple verbalizations:

I want you to be well. I want you to be happy. I want you to be free from suffering.

4. Calming breathing

To perform this exercise, first sit comfortably with both feet flat on the floor, approximately shoulder-width apart. Rest your hands on your legs and close your eyes. Allow yourself to have a small smile.

Now, focus your attention on your breathing. Let the air descend toward your diaphragm and feel it move in and out as you breathe. Play with the speed of your breathing until you find a comfortable and relaxing breathing rhythm. You may find that your calming rhythm is about three seconds of inhalation, a short pause, and three seconds of exhalation.

Finally, return your attention to the body, feel your body resting on the chair and the floor beneath you. Feel supported and supported by the chair.

5. Compassionate colors

This exercise begins with calming breathing. Bring with you a sense of calm and allow yourself to just breathe and just be. Once you are calm, imagine a color that you associate with compassion, kindness, or warmth. Imagine this compassionate color surrounding you. When it has surrounded you, imagine it entering your chest, near your heart, and slowly spreading through every inch of your body.

As the color enters you, focus on it as if it were wisdom, strength, warmth, and total goodness. Create a facial expression that matches the feelings of this color and be sure to keep this expression on your face while doing this exercise. As you imagine the color flowing through you, focus on the feeling that its sole purpose is to help you, strengthen you, and support you.

6. Flow compassionate

Sit in a quiet place where you will not be disturbed and focus on your breathing. Think about a time when you were very kind and affectionate to a person or animal. Now, focus on the desire to help and the feelings of kindness that guided you that time.

Imagine yourself expanding, as if you are becoming calmer, wiser, stronger and more responsible, and able to help. Pay attention to your body as you remember what it felt like to be kind and compassionate. Observe how that person enjoyed your kindness.

7. Compassion flowing towards oneself

Think about a time when someone was kind to you. Take a few minutes to think about that person’s expressions. As you remember, focus on the sensory qualities. Try the following steps:

Focus your attention on the types of things that person said, as well as the tone of their voice when they spoke. Then, focus on that person’s emotion, what they really felt about you at that moment. Finally, focus on the experience. complete. Think about whether they touched you in a friendly or comforting way, or helped you in some other way. Allow the experience of gratitude and the joy of being helped to grow in you.

When you are ready, let the memory gently fade away. Slowly come out of the exercise and make some notes about how you felt before, during and after the exercise.

8. Self-Compassion Journal

Write a self-compassion journal for a week. At some point during the night, when you have a few quiet moments, review the events of your day. In your journal, write down anything you felt bad about. For each event, use mindfulness, a sense of common humanity, and kindness to process the event in a more compassionate way. So:

Full attention: Become aware of painful emotions and write down how you felt: sad, ashamed, scared, stressed, etc. As you write down, try to accept and not judge your experience, without belittling it or making it overly dramatic.Common humanity: Write about how your experience connected to the broader human experience. This might include recognizing that being human means being imperfect and that all people have these types of painful experiences.Kindness: Write yourself some kind, understanding and comforting words. Let them know that you care about yourself by adopting a soft, reassuring tone.

9. Change your critical self-talk

This exercise should be done over several weeks and will eventually allow you to change the way you relate to yourself in the long term.

The first step to changing the way you relate to yourself is to realize when you are being self-critical. Whenever you feel bad about something, think about what you just told yourself. Try to be as precise as possible, taking note of your internal speech word by word.Soften your self-critical voice, but do it with compassion, that is, do not use offensive or rude words. You can say something like, “I know you’re worried about me and feel insecure, but you’re causing me unnecessary pain. Could you let my compassionate inner self say a few words now? “Reframe the observations made by your critic in a friendly and positive way. If you’re having trouble doing this, imagine what a very compassionate friend would say to you in this situation.

To conclude, this type of therapy is by no means a set of initiatives based only on good will. In fact, part of a…