The Mindful Self-Compassion Workbook: A Proven Way To Accept Yourself, Build Inner Strength, And Thrive

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.

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)

"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