Mindfulness Training

We all face struggles. We are each confronted with stressful situations every day. We long to connect with ourselves and others in a way that is genuine, warm, responsive, and centered. Yet it can be so difficult to do so!

So, why mindfulness? Why self-compassion? Mindfulness and self-compassion have been well-researched for over two decades. Current research shows that mindful self-compassion is:

• Strongly associated with fewer negative states like depression, anxiety, stress, shame, and negative body image, and

• Strongly linked to positive states like happiness, life satisfaction, optimism, and better health.

Would you like to try a quick mindful self-compassion exercise? This exercise is called "supportive touch" (Kristin Neff, Mindful Self Compassion). It takes just a few moments and can be used any time you feel distress.

• When you notice you’re under stress, take 2-3 deep, satisfying breaths.
• Gently place one or two hands over your heart, feeling the gentle pressure and warmth of your hand. 
• Breathing in and out, notice the touch of your hand on your chest. Feel the natural rising and falling of your chest as you breathe in and as you breathe out.
• Linger with the feeling for as long as you like.

That's it! It's just that simple. Some people feel uneasy putting a hand over the heart. Feel free to explore where on your body a gentle touch is actually soothing to you. You may prefer one hand on your cheek, one hand on top of another, a hand on your abdomen. Such gentle touch can release the hormone oxytocin, sometimes called the "love hormone." This is the same hormone that promotes bonding between parents and children. It reduces nervous system distress and generally increases a sense of wellbeing...with a simple touch!