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1、Copyright©2009Self-Compassion,KristinNeff.Exercise1Howself-compassionateareyou?Howdoyoutypicallyreacttoyourself?·Whattypesofthingsdoyoutypicallyjudgeandcriticizeyourselffor(appearance,career,relationships,parenting,etc.)?·Whattypeoflanguagedoyouusewithyou
2、rselfwhenyounoticesomeflawormakeamistake(doyouinsultyourself,ordoyoutakeamorekindandunderstandingtone)?·Whenyouarebeinghighlyself-critical,howdoesthismakeyoufeelinside?·Whenyounoticesomethingaboutyourselfyoudon’tlike,doyoutendtofeelcutofffromothers,ordoyo
3、ufeelconnectedwithyourfellowhumanswhoarealsoimperfect?·Whataretheconsequencesofbeingsohardonyourself?Doesitmakeyoumoremotivatedandhappy,ordiscouragedanddepressed?·Howdoyouthinkyouwouldfeelifyoucouldtrulyloveandacceptyourselfexactlyasyouare?Doesthispossibi
4、lityscareyou,giveyouhope,orboth?Howdoyoutypicallyreacttolifedifficulties?·Howdoyoutreatyourselfwhenyourunintochallengesinyourlife?Doyoutendtoignorethefactthatyou’resufferingandfocusexclusivelyonfixingtheproblem,ordoyoustoptogiveyourselfcareandcomfort?·Doy
5、outendtogetcarriedawaybythedramaofthesituation,sothatyoumakeabiggerdealoutofitthanyouneedto,ordoyoutendtokeepthingsinbalancedperspective?14·Doyoutendtofeelcutofffromotherswhenthingsgowrong,withtheirrationalfeelingthateveryoneelseishavingabettertimeofitthe
6、nyou,ordoyougetintouchwiththefactthatallhumansexperiencehardshipintheirlives?Ifyoufeelthatyoulacksufficientself-compassion,checkinwithyourself–areyoucriticizingyourselfforthistoo?Ifso,stoprightthere.Trytofeelcompassionforhowdifficultitistobeanimperfecthum
7、anbeinginthisextremelycompetitivesocietyofours.Mostofusliveinculturesthatdonotemphasizeself-compassion,quitetheopposite.We’retoldthatwe’rebeinglazyandself-indulgentifwedon’tharshlycriticizeourselves.We’retoldthatnomatterhowhardwetry,ourbestjustisn’tgooden
8、ough.It’stimeforsomethingdifferent.Wecanallbenefitbylearningtobemoreself-compassionate,andnowistheperfecttimetostart.14Exercise2Exploringself-compassionthroughwritingPartOne:Everybodyhassomethingaboutthemselvesthatt
