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Greater Self-Compassion Linked to Improved Motivation, Reduced Procrastination, and Healthier Relationships

Mindfulness and self-compassion have become buzzwords for self-improvement.

However, research shows that these practices can lead to real mental health benefits.

In this issue, we explore how and why these two practices work.

Meditation is an effective way to cultivate mindfulness and self-compassion. The practice of mindfulness means purposefully paying attention to the present moment with curiosity instead of judgment.

Self-compassion involves being kind and understanding toward oneself, even during moments of suffering or failure.

Research has shown that both mindfulness and self-compassion are associated with greater well-being. Contrary to common misconceptions, self-compassion does not lower standards, motivation, or productivity. Instead, self-compassion → is linked with greater motivation, less procrastination, and better relationships.

The Challenges of Starting a Meditation Practice→

The beginning of a meditation practice can be rocky and full of doubt, resistance, and distraction. However, these initial challenges can actually enhance the practice, as handling them builds mental strength.

• The first few months can be restless and full of the urge to get up and do other tasks.

• However, over time, it becomes easier to notice thoughts and urges without acting upon them.

• After about a year of consistent practice, the mind becomes more organized and controllable, and self-critical loops are less frequent.

Just having the intention to be more mindful or self-compassionate is unlikely to work.

Most programs that make meaningful differences involve at least seven sessions. Studies show that repeated meditation sessions improve attention skills, decrease rumination, lessen self-criticism, and are linked to numerous mental health benefits.

Meditation is not just about sustaining attention; it is also about shifting and returning focus after distraction.

The act of shifting and refocusing cultivates attention skills and decreases rumination. Repeatedly refraining from self-judgment during meditation can train the mind to be less self-critical.

The Effects of Meditation on the Brain →

Meditation affects an interconnected group of brain regions called the default mode network. This network’s activity reflects repetitive thinking, such as ruminating about past events or future worries. Research shows that one month of meditation reduces the noise of the default mode network, which is related to rumination, unhappiness, and depression.

Establishing a Formal Practice →

Mindfulness involves intentionally paying attention to experiences in a nonjudgmental way. Meditation is the formal part of the practice, where specific mindfulness and self-compassion techniques are worked on. Cultivating mindfulness with meditation often involves focusing on the breath.

Loving-kindness meditation is the most well-established technique for cultivating self-compassion. The practice involves repeating phrases such as

“May I be safe.

May I be happy.

May I be healthy.

May I live with ease”

internally for at least five minutes.

Every time attention is brought back to the practice without judgment, mental awareness is flexed, and the capacity to shift attention improves. This is a valuable anti-rumination skill and an antidote to self-criticism.

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