Exercise: Gratitude
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This document provides an exercise to cultivate gratitude by having the reader make two lists - one of 15 big things in their life they are grateful for and why, and another of 15 small insignificant things they are grateful for and why. It then asks the reader to reflect on if anything surprised them, if it was easier to feel gratitude for big or small things, and how they feel after doing the exercise. Finally, it challenges the reader to list 5 big and 5 small things they are grateful for each night before bed for the rest of the week.
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Exercise: This is Me
This document provides instructions for an exercise to help someone discover and appreciate positive qualities about themselves. The exercise involves taking deep breaths, writing down 5 things they appreciate about themselves, considering how these qualities developed with help from others, expressing gratitude to positive influences, and allowing themselves to feel good about who they are. The goal is to acknowledge strengths and influences in a kind and supportive way.
Exercise: Negative Core Beliefs
This document provides an exercise to help work through negative core beliefs. It explains that core beliefs formed in childhood may no longer be true, and trying to relate to them in a caring way can reduce their power. The exercise involves listing common negative beliefs, reflecting on what it feels like to hold them and how shared that experience is, and writing a compassionate letter to oneself addressing some beliefs. The goal is not to get rid of core beliefs, but to view them with more awareness and kindness. Additional support may be needed, especially for those with childhood trauma.
Exercise: What Do I Stand For?
The document guides the reader through an exercise to identify their core values and how well they are living according to those values. It prompts the reader to imagine being elderly and satisfied with their life, then identify 1) their core values, 2) any imbalances between their values and life, 3) external obstacles, 4) internal obstacles, 5) ways to take action or give compassion to better align with their values, and 6) make a vow to bring one value more into their life. The goal is to help the reader reflect on living a life more consistent with their important values.
Exercise: What Do I Stand For?
The document describes an exercise to help one understand their core values and live according to them. It involves imagining one's eulogy and what they would want said about how they lived. It then prompts writing down answers about what values one's life currently stands for, if they are living according to their values, what prevents them from doing so, and making a vow to better live according to their values going forward.
Exercise: Finding the Gems
This document provides prompts for an exercise about learning from past and current difficult situations. The exercise asks the reader to 1) describe a past impossible situation and what was learned, 2) describe a current impossible situation, 3) consider what deeper understanding could be gained once the current situation is overcome, and 4) how bringing more self-compassion could help with learning and growth. It concludes with a quote about finding salvation through loving one's suffering rather than resisting or fleeing from it.
Exercise: Creating Your Own Phrases
In this exercise we explore replacing the traditional phrases of loving kindness with personal ones that resonate deeply with our true needs.
The Three Pillars Of Serious Self-Compassion
The three pillars of self-compassion are mindfulness, common humanity, and self-kindness. Mindfulness involves bringing awareness to one's experiences using the five senses to observe reactions and patterns during times of suffering. Common humanity recognizes that suffering is part of the human experience and connects us, helping to lift feelings of isolation. Self-kindness encourages treating oneself with gentleness and understanding, rather than harshly, when difficulties arise.
Exercise: What Kind of Friend Am I?
In our first journaling exercise, we take a look at how we talk to our friends when they are suffering, and then we take a look at how we talk to ourselves when suffering. We begin to consider; How is it different? And why is it different?
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Exercise: Gratitude
- 2. 1. Write down 15 big things in your life that are very important to you and that you are grateful for. E.g. Your health, your children, you career, your friends. Exercise: All Things Great & Small
- 3. 2. Now write down why you are grateful for them next to each one. E.g. Because they make me laugh, they look after me, I can move my body without pain etc. Exercise: All Things Great & Small
- 4. 3. Now write down a list of 15 small and seemingly insignificant things you are grateful for, things that you might usually overlook. E.g. Your coat, buttons, a bicycle tyre pump, warm water, light bulbs, a blanket. Exercise: All Things Great & Small
- 5. 4. Now write down why you are grateful for each of these things. E.g. It keeps me dry and warm, they’re very useful, they give me light so that I can read at night etc. Exercise: All Things Great & Small
- 6. 5. Answer these questions: Did anything come up that surprised you? Was it easier to feel gratitude for the big or the small things? How do you feel after doing this exercise compared to before doing it? Exercise: All Things Great & Small
- 7. 6. Challenge: Every night this week, just before going to sleep, count 5 big things and 5 small things that you are grateful for from that day. Exercise: All Things Great & Small