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The Mindful Self-Compassion Workbook

A Proven Way to Accept Yourself, Build Inner Strength, and Thrive

Kristin Neff and Christopher Germer

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August 30, 2018
ISBN 9781462535651
Price: $60.00 $45.00
206 Pages
Size: 8" x 10½"
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August 29, 2018
ISBN 9781462526789
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206 Pages
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June 26, 2018
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206 Pages
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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.

“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

Table of Contents

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)


About the Authors

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.

Audience

Readers who want to become more self-compassionate in daily life; also of interest to mental health professionals.

The Mindful Self-Compassion Workbook: A Proven Way to Accept Yourself, Build Inner Strength, and Thrive and Teaching the Mindful Self-Compassion Program: A Guide for ProfessionalsSpecial package offer: The Mindful Self-Compassion Workbook is a step-by-step resource for general readers (whether or not they are participating in an MSC course). Teaching the Mindful Self-Compassion Program gives professionals a thorough overview of the MSC pedagogy and curriculum.

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