What is Compassionate Mind Training?
Compassionate Mind Training (CMT) is a scientifically-informed psychological approach designed to cultivate compassion, both towards oneself and others. It's based on the understanding that humans have "tricky brains" - minds that are naturally prone to negativity, self-criticism, and worry.
Why Do Humans Have Tricky Brains?
Our brains have evolved to prioritise survival. This evolutionary drive has led to a negativity bias, making us more attuned to threats and negative experiences. While this was once essential for our ancestors, it can be detrimental in modern life. Our minds can easily become stuck in negative thought patterns, leading to feelings of stress, anxiety, and depression.
Why Understanding Our Tricky Brains Matters
Recognising our brains' natural tendency towards negativity is crucial for developing self-compassion. When we understand that our negative thoughts are not necessarily accurate reflections of reality, we can begin to treat ourselves with kindness and understanding. This self-compassion is the foundation of compassionate mind training.
Compassionate Mind Training Exercises
Here are a few simple exercises to get you started on your compassionate mind training journey:
Self-Compassion Break
Notice when a difficult thought or feeling arises, acknowledge it.
Gently attend to the physical sensations associated with the emotion, notice where it is in the body and what that means for you.
Respond with kindness by offering yourself words of comfort and reassurance, such as "This is a tough moment, but I can get through it."
Mindful Breathing
Bring your attention to the sensation of your breath as it enters and leaves your body, where can you feel it most? Then see if you can get into a rhythm with your breath. You don’t need to change anything, just notice the natural pattern.
As you breathe, silently repeat a compassionate phrase, such as "May I be kind to myself."
Loving-Kindness Meditation
Start with mindful breathing then begin sending thoughts of love and kindness towards yourself.Gradually expand the kindness and focus outwards to include loved ones, acquaintances, and eventually all beings.
Remember, compassion is a skill that can be learned and strengthened over time. By practising these exercises regularly, you can cultivate a more compassionate and resilient mind.
If you're interested in how compassion could be used to support you to love yourself more or would like to know more about mindfulness, meditation or Reiki why not get in touch?
Comments