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1 िवचार-संबंधी अास - कणा िजस कार हम अपने िको मैी भाव िदखाते हम अपने ित भी मैी काभाव रख सकते ह। जब हम कु छ सीख रहे या चुनौतीपूण अनुभव कर रहे , हम अपने आपके साथ इस कार वहार करने का अास कर सकते िजस कार हम िके साथ वहार करते। चुनौतीपूण समय हम खुद का साथ देनबेहतर हो सकते ह। अपनी सूची से एक चीज़ चुन और एक सरल िारा यं को यह काय करते दशाएं । 5 अपने आप को इस उपलि की बधाई देतएक वा िलख। उदाहरण: मुझे यं पर गव है िमने कु छ नया सीखने के िलए कड़ी मेहनत की! 1 अपनी सूची बनाकर िलिखए ऐसी कु छ चीज़ की सूची बनाइए जो पहले आपके िलए करनी मुिल , लेिकन अास और समय के साथ वे आसान हो ग। 3 अपने बनाए िको देिखए 4 कुछ पल के िलए इस पर िवचार कर आपके सुधार िकस बात का योगदान रहा? आपकी मदद िकसने की? आपने अपनी मदद िकस कार की? © CCSCBE, Emory University 2020. इस उपलि के बारे सोच कर आपको कै सा लगता है ? आप अपने शरीर सुखद या ूल ससेशन अनुभव कर पा रहे ? आपके शरीर ये भावनाएं कहां ? शरीर के इस िहे रंग भर जहां आप कु छ अनुभव कर पा रहे ह। 2

SELF-COMPASSION REFLECTIVE PRACTICE SELF-COMPASSION …Hindi)_B… · SELF-COMPASSION िवचार-संबंधी अास !- कणा िजस कार हम अपने

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  • 1

    िवचार-संबंधी अभ्यास

    स्व- करुणा िजस प्रकार हम अपने िमत्र को मैत्री स्वभाव िदखाते

    हैं हम अपने प्रित भी मैत्री कास्वभाव रख सकते हैं।

    जब हम कुछ सीख रह ेहैं या चुनौतीपूणर् अनुभव

    कर रह ेहैं, हम अपने आपके साथ इस प्रकार व्यवहार करने का

    अभ्यास कर सकते हैं िजस प्रकार हम िमत्र के साथ व्यवहार

    करते। चुनौतीपूणर् समय में हम खुद का साथ देने में बेहतर हो

    सकते हैं।

    अपनी सचूी में स ेएक चीज़ चनुें और एक सरल िचत्र द्वारा स्वय ंको यह कायर् करत ेहुए दशार्एं।

    SELF-COMPASSION

    REFLECTIVE PRACTICE

    Just like we show kindness to our friends, we can be kind to ourselves too. When we are learning or experi-encing something challenging, we can

    practice treating ourselves like we would treat a friend. We can get better at supporting ourselves through challenging times.

    WRITE YOUR LIST

    LOOK AT YOUR DRAWING

    How does it feel to think about this accomplishment?

    Do you notice any pleasant or neutral sensations in your body? Where are these feelings?

    Color the body part where you feel something.

    © CCSCBE, Emory University 2020.

    practice and time.

    Choose one of the things from your list and draw a simple version of yourself doing it.

    REFLECT FOR A MOMENT

    What helped you improve?

    Who helped you?

    How did you help yourself?

    Write a sentence congratulating yourself for this accomplishment. Example: I’m proud of myself for working hard to learn something new!

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    5 अपने आप को इस उपलिब्ध की बधाई देते हुए एक वाक्य िलखें। उदाहरण: मुझे स्वयं पर गवर् ह ैिक मैंने कुछ नया सीखने के िलए कड़ी मेहनत की!

    SELF-COMPASSION

    REFLECTIVE PRACTICE

    Just like we show kindness to our friends, we can be kind to ourselves too. When we are learning or experi-encing something challenging, we can

    practice treating ourselves like we would treat a friend. We can get better at supporting ourselves through challenging times.

    WRITE YOUR LIST

    LOOK AT YOUR DRAWING

    How does it feel to think about this accomplishment?

    Do you notice any pleasant or neutral sensations in your body? Where are these feelings?

    Color the body part where you feel something.

    © CCSCBE, Emory University 2020.

    practice and time.

    Choose one of the things from your list and draw a simple version of yourself doing it.

    REFLECT FOR A MOMENT

    What helped you improve?

    Who helped you?

    How did you help yourself?

    Write a sentence congratulating yourself for this accomplishment. Example: I’m proud of myself for working hard to learn something new!

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    3

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    अपनी सूची बनाकर िलिखए

    ऐसी कुछ चीज़ों की सूची बनाइए जो पहले आपके िलए करनी मुिश्कल थीं, लेिकन अभ्यास और समय के साथ वे आसान हो गईं।

    SELF-COMPASSION

    REFLECTIVE PRACTICE

    Just like we show kindness to our friends, we can be kind to ourselves too. When we are learning or experi-encing something challenging, we can

    practice treating ourselves like we would treat a friend. We can get better at supporting ourselves through challenging times.

    WRITE YOUR LIST

    LOOK AT YOUR DRAWING

    How does it feel to think about this accomplishment?

    Do you notice any pleasant or neutral sensations in your body? Where are these feelings?

    Color the body part where you feel something.

    © CCSCBE, Emory University 2020.

    practice and time.

    Choose one of the things from your list and draw a simple version of yourself doing it.

    REFLECT FOR A MOMENT

    What helped you improve?

    Who helped you?

    How did you help yourself?

    Write a sentence congratulating yourself for this accomplishment. Example: I’m proud of myself for working hard to learn something new!

    1

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    अपने बनाए हुए िचत्र को देिखए

    SELF-COMPASSION

    REFLECTIVE PRACTICE

    Just like we show kindness to our friends, we can be kind to ourselves too. When we are learning or experi-encing something challenging, we can

    practice treating ourselves like we would treat a friend. We can get better at supporting ourselves through challenging times.

    WRITE YOUR LIST

    LOOK AT YOUR DRAWING

    How does it feel to think about this accomplishment?

    Do you notice any pleasant or neutral sensations in your body? Where are these feelings?

    Color the body part where you feel something.

    © CCSCBE, Emory University 2020.

    practice and time.

    Choose one of the things from your list and draw a simple version of yourself doing it.

    REFLECT FOR A MOMENT

    What helped you improve?

    Who helped you?

    How did you help yourself?

    Write a sentence congratulating yourself for this accomplishment. Example: I’m proud of myself for working hard to learn something new!

    1

    2

    3

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    कुछ पल के िलए इस पर िवचार करें

    आपके सुधार में िकस बात का योगदान रहा?

    आपकी मदद िकसने की?

    आपने अपनी मदद िकस प्रकार की?

    SELF-COMPASSION

    REFLECTIVE PRACTICE

    Just like we show kindness to our friends, we can be kind to ourselves too. When we are learning or experi-encing something challenging, we can

    practice treating ourselves like we would treat a friend. We can get better at supporting ourselves through challenging times.

    WRITE YOUR LIST

    LOOK AT YOUR DRAWING

    How does it feel to think about this accomplishment?

    Do you notice any pleasant or neutral sensations in your body? Where are these feelings?

    Color the body part where you feel something.

    © CCSCBE, Emory University 2020.

    practice and time.

    Choose one of the things from your list and draw a simple version of yourself doing it.

    REFLECT FOR A MOMENT

    What helped you improve?

    Who helped you?

    How did you help yourself?

    Write a sentence congratulating yourself for this accomplishment. Example: I’m proud of myself for working hard to learn something new!

    1

    2

    3

    4

    5

    SELF-COMPASSION

    REFLECTIVE PRACTICE

    Just like we show kindness to our friends, we can be kind to ourselves too. When we are learning or experi-encing something challenging, we can

    practice treating ourselves like we would treat a friend. We can get better at supporting ourselves through challenging times.

    WRITE YOUR LIST

    LOOK AT YOUR DRAWING

    How does it feel to think about this accomplishment?

    Do you notice any pleasant or neutral sensations in your body? Where are these feelings?

    Color the body part where you feel something.

    © CCSCBE, Emory University 2020.

    with practice and time.

    Choose one of the things from your list and draw a simple version of yourself doing it.

    REFLECT FOR A MOMENT

    What helped you improve?

    Who helped you?

    How did you help yourself?

    Write a sentence congratulating yourself for this accomplishment. Example: I’m proud of myself for working hard to learn something new!

    1

    2

    3

    4

    5

    SELF-COMPASSION

    REFLECTIVE PRACTICE

    Just like we show kindness to our friends, we can be kind to ourselves too. When we are learning or experi-encing something challenging, we can

    practice treating ourselves like we would treat a friend. We can get better at supporting ourselves through challenging times.

    WRITE YOUR LIST

    LOOK AT YOUR DRAWING

    How does it feel to think about this accomplishment?

    Do you notice any pleasant or neutral sensations in your body? Where are these feelings?

    Color the body part where you feel something.

    © CCSCBE, Emory University 2020.

    with practice and time.

    Choose one of the things from your list and draw a simple version of yourself doing it.

    REFLECT FOR A MOMENT

    What helped you improve?

    Who helped you?

    How did you help yourself?

    Write a sentence congratulating yourself for this accomplishment. Example: I’m proud of myself for working hard to learn something new!

    1

    2

    3

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    इस उपलिब्ध के बार ेमें सोच कर आपको

    कैसा लगता ह?ै

    क्या आप अपने शरीर में सुखद या न्यूट्रल सेंसेशन अनुभव कर पा रह ेहैं?

    आपके शरीर में ये भावनाएं कहां हैं?

    शरीर के इस िहस्से में रगं भरें जहां आप कुछ अनुभव कर पा रह ेहैं।

    2

    SELF-COMPASSION

    REFLECTIVE PRACTICE

    Just like we show kindness to our friends, we can be kind to ourselves too. When we are learning or experi-encing something challenging, we can

    practice treating ourselves like we would treat a friend. We can get better at supporting ourselves through challenging times.

    WRITE YOUR LIST

    LOOK AT YOUR DRAWING

    How does it feel to think about this accomplishment?

    Do you notice any pleasant or neutral sensations in your body? Where are these feelings?

    Color the body part where you feel something.

    © CCSCBE, Emory University 2020.

    with practice and time.

    Choose one of the things from your list and draw a simple version of yourself doing it.

    REFLECT FOR A MOMENT

    What helped you improve?

    Who helped you?

    How did you help yourself?

    Write a sentence congratulating yourself for this accomplishment. Example: I’m proud of myself for working hard to learn something new!

    1

    2

    3

    4

    5

    SELF-COMPASSION

    REFLECTIVE PRACTICE

    Just like we show kindness to our friends, we can be kind to ourselves too. When we are learning or experi-encing something challenging, we can

    practice treating ourselves like we would treat a friend. We can get better at supporting ourselves through challenging times.

    WRITE YOUR LIST

    LOOK AT YOUR DRAWING

    How does it feel to think about this accomplishment?

    Do you notice any pleasant or neutral sensations in your body? Where are these feelings?

    Color the body part where you feel something.

    © CCSCBE, Emory University 2020.

    with practice and time.

    Choose one of the things from your list and draw a simple version of yourself doing it.

    REFLECT FOR A MOMENT

    What helped you improve?

    Who helped you?

    How did you help yourself?

    Write a sentence congratulating yourself for this accomplishment. Example: I’m proud of myself for working hard to learn something new!

    1

    2

    3

    4

    5

    SELF-COMPASSION

    REFLECTIVE PRACTICE

    Just like we show kindness to our friends, we can be kind to ourselves too. When we are learning or experi-encing something challenging, we can

    practice treating ourselves like we would treat a friend. We can get better at supporting ourselves through challenging times.

    WRITE YOUR LIST

    LOOK AT YOUR DRAWING

    How does it feel to think about this accomplishment?

    Do you notice any pleasant or neutral sensations in your body? Where are these feelings?

    Color the body part where you feel something.

    © CCSCBE, Emory University 2020.

    with practice and time.

    Choose one of the things from your list and draw a simple version of yourself doing it.

    REFLECT FOR A MOMENT

    What helped you improve?

    Who helped you?

    How did you help yourself?

    Write a sentence congratulating yourself for this accomplishment. Example: I’m proud of myself for working hard to learn something new!

    1

    2

    3

    4

    5

  • SELF-COMPASSION THROUGH POSITIVE SELF-TALK

    Think of a small challenge you might face today or this week. My challenge is

    “I AM STRONG AND CAPABLE.”

    self-talk in the thought bubbles below.

    Check in with your sensations. When you read your positive self-talk aloud, what changes do you notice in your body?

    Read your positive self-talk aloud.

    Check it to make sure it sounds like something you would say to a friend.

    स्वयं के साथ सकारात्मक आत्म-चचार् द्वारा स्व करुणा

    आज या इस सप्ताह आपके समक्ष आने वाली एक छोटी सी चुनौती के बार ेमें सोिचए। मेरी चुनौती है

    जब कुछ मुिश्कल लगता ह,ै ऐसी कौनसी सकारात्मक बातें हैं जो आप खुद से कह सकते हैं? स्वयं के साथ सकारात्मक आत्म-चचार् को, नीचे िदए गए िवचार बुलबुलों में िलखें।

    “मैं मजबूत और

    सक्षम हूं”

    अपनी सकारात्मक आत्म-चचार् जोर से पढ़ें।

    यह सुिनिश्चत करें िक यह बात ऐसी सुनाई पड़ती है जैसा कुछ आप अपने िमत्र से कहेंगे।

    अपनी सेंसेशन के साथ चेक इन करें। जब आप अपनी सकारात्मक आत्म-चचार् को जोर से पढ़ रहे हैं, आपको अपने शरीर में क्या बदलाव होते हुए िदखाई दे रहे हैं?

    SELF-COMPASSION THROUGH POSITIVE SELF-TALK

    Think of a small challenge you might face today or this week. My challenge is

    “I AM STRONG AND CAPABLE.”

    self-talk in the thought bubbles below.

    Check in with your sensations. When you read your positive self-talk aloud, what changes do you notice in your body?

    Read your positive self-talk aloud.

    Check it to make sure it sounds like something you would say to a friend.

    SELF-COMPASSION THROUGH POSITIVE SELF-TALK

    Think of a small challenge you might face today or this week. My challenge is

    “I AM STRONG AND CAPABLE.”

    self-talk in the thought bubbles below.

    Check in with your sensations. When you read your positive self-talk aloud, what changes do you notice in your body?

    Read your positive self-talk aloud.

    Check it to make sure it sounds like something you would say to a friend.

    SELF-COMPASSION THROUGH POSITIVE SELF-TALK

    Think of a small challenge you might face today or this week. My challenge is

    “I AM STRONG AND CAPABLE.”

    self-talk in the thought bubbles below.

    Check in with your sensations. When you read your positive self-talk aloud, what changes do you notice in your body?

    Read your positive self-talk aloud.

    Check it to make sure it sounds like something you would say to a friend.

    स्वयं के साथ सकारात्मक आत्म-चर्चा