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Mindfulness and Self-Compassion: How Grounding in
the Present can Help Enrich the Future
Janice Autera, Psy.D.
Self-Compassion
Self-compassion is comprised of:
– Self-kindness and understanding toward oneself when experiencing negative events
– Common humanity in viewing one’s life as part of the larger human experience and realizing everyone goes through difficult times
– Mindfulness
-Kristin Neff, Ph.D.
What is Mindfulness?
“Mindfulness is awareness that arises through paying
attention, on purpose, in the present moment, non-
judgmentally” -Jon Kabat-Zinn
The Benefits of Mindfulness
– Promotes emotional intelligence and adaptive emotion regulation
– Discourages emotional avoidance
– Learn to feel and tolerate difficult emotions
– Develop a greater understanding of emotions
– Improves attention and concentration
– Teaches effective methods of coping with stress and ruminative thoughts
– Improves sleep quality
– Leads to improvements in executive functioning, cognitive control, working memory, and psychological flexibility
Mindful Practice
Contact with the Present Moment
– Mindfulness of Breathing
– Mindfulness of Sounds, Smells, Textures
– Mindful Eating
– Mindfully Describing Objects
– Mindful Walking
– Body Scan
Acceptance
– Unhooking
– Exposures to internal events
– Quicksand: Distinguishing pain from suffering
Values
– Tombstone/Epitaph exercise
– Goal clarification
– Barrier clarification
Cognitive Defusion
– Observer mind
– Mental Appreciation
– Leaves on a stream
-Steve Hayes
Self-Compassion Exercises
– Guided meditations
– Loving-Kindness Meditation
– How would you treat a friend
– Compassionate writing
– The criticizer, the criticized, and the compassionate
– Changing your critical self
– Self-compassion journal
-Kristin Neff
Self-compassion.org
Mindful Children
– Better able to cope with change and other stressors
– Develop better sleep habits
– Often feel more connected to the people in their lives
– Have more confidence in themselves and their actions
– Better academic performance
– Show greater resilience
– All around happier and more content
Introducing Mindfulness to Children
– Parents can model mindfulness by developing their own mindfulness practice
– Start developing mindfulness as a family
– Remember change takes time and they may meet resistance
– Have children buy in by relating it to something important to them:
– Sports
– Art
– Academics
– Keep it fun!
– Do not use mindfulness as a punishment
– Parents, clinicians, and educators can model mindfulness for children
– Begin practicing in the moments when the child is not distressed
– Designate a place for mindfulness
Mindfulness Practice for Kids
– Younger Children
– Blowing bubbles
– Watching clouds
– Create a mindfulness jar
– Mindfulness of art
– Older Children
– Start introducing short, guided exercises
– Mindfulness of sound
– Mindfulness of the breath
– Mindful eating
– Teens
– Mindfulness of music
– Mindful walking
Resources and Recommended Readings
– Wherever You Go, There You Are –Jon Kabat-Zinn
– The Happiness Trap –Russ Harris
– A Mindfulness-Based Stress Reduction Workbook –Bob Stahl and Elisha Goldstein
– Get Out of Your Mind and Into Your Life –Steve Hayes
– Self-compassion.org -Kristin Neff
– Sitting Still Like a Frog: Mindfulness Exercises for Kids (and Their Parents) –Eline Snel
– Mindfulness Skills for Kids & Teens –Debra Burdick
Questions Janice Autera, Psy.D.
Specialized Psychological Services
636 Morris Turnpike, Suite 2G
Short Hills, NJ 07078
(973) 564-6097 ext.4
Rutgers University Psychological Clinic
Rutgers-NJCTS Tourette Syndrome Program
152 Frelinghuysen Road
Piscataway, NJ 08854
(848) 445-6111 ext. 40150