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The Mindful Self-Compassion Workbook: A Proven Way to Accept Yourself, Build Inner Strength, and Thrive de Kristin Neff

The Mindful Self-Compassion Workbook: A Proven Way to Accept Yourself, Build Inner Strength, and Thrive

Autor Kristin Neff, Christopher Germer
en Limba Engleză Paperback – 17 sep 2018

Bazându-ne pe datele cercetărilor clinice și pe succesul programului internațional de opt săptămâni Mindful Self-Compassion (MSC), găsim în The Mindful Self-Compassion Workbook o resursă esențială pentru dezvoltarea rezilienței emoționale. Această lucrare, semnată de Kristin Neff și Christopher Germer, transformă conceptele teoretice ale autocompasiunii într-un parcurs structurat, aplicabil în viața cotidiană. Structura cărții este riguroasă, fiind împărțită în 24 de capitole care ghidează cititorul de la înțelegerea bazelor neurofiziologice ale autocriticii până la tehnici avansate de gestionare a emoțiilor dificile, precum rușinea sau furia.

Descoperim aici o abordare pragmatică a conceptului de „Yin și Yang” în autocompasiune, oferind un echilibru între acceptarea blândă și acțiunea protectoare. Cartea acoperă aceeași arie tematică precum The Mindful Path to Self-Compassion, dar cu o abordare mult mai practică, axată pe exerciții de tip „workbook” și fișe de lucru, spre deosebire de tonul narativ al lucrării menționate. Putem afirma că acest volum reprezintă consolidarea cercetărilor de peste un deceniu ale lui Kristin Neff, completând lucrarea sa fundamentală, Self-Compassion, prin adăugarea unei metodologii pas-cu-pas.

Un element distinctiv este includerea fișierelor audio descărcabile, care permit practicarea meditațiilor ghidate sub îndrumarea directă a autorilor. Față de The Self-Compassion Workbook for Teens, care adaptează aceste tehnici pentru o audiență tânără, volumul de față se adresează adulților și profesioniștilor, oferind profunzime în explorarea limitelor personale și a relațiilor interumane. Este un instrument de lucru care nu doar explică importanța bunătății față de sine, ci oferă mecanismele concrete pentru a o integra ca deprindere stabilă.

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Specificații

ISBN-13: 9781462526789
ISBN-10: 1462526780
Pagini: 206
Dimensiuni: 203 x 267 x 17 mm
Greutate: 0.39 kg
Ediția:1
Editura: Guilford Publications
Colecția Guilford Press

Public țintă

Professional Practice & Development

De ce să citești această carte

Această carte este recomandată oricui dorește să își schimbe dialogul interior critic cu unul suportiv, folosind metode validate științific. Este un ghid practic ideal pentru cei care se confruntă cu standarde de perfecționism ridicate sau stres relațional. Veți câștiga instrumente concrete — de la meditații ghidate la exerciții de scriere — care ajută la construirea unei forțe interioare autentice, fiind o resursă valoroasă atât pentru uz personal, cât și pentru specialiștii în consiliere.

Despre autor

Kristin Neff, doctor în psihologie, este conferențiar la Universitatea din Texas la Austin și pionierul care a stabilit autocompasiunea ca domeniu de cercetare academică în urmă cu peste un deceniu. Lucrările sale, printre care se numără Self-Compassion și Fierce Self-Compassion, explorează echilibrul dintre acceptarea de sine și puterea de a acționa. Christopher Germer este un psiholog clinician de renume și co-fondator al programului MSC. Împreună, cei doi autori au instruit zeci de mii de persoane la nivel mondial, combinând rigoarea academică cu experiența clinică în psihoterapie și mindfulness.

Cuprins


Introduction: How to Approach This Workbook
1. What Is Self-Compassion?
2. What Self-Compassion Is Not
3. The Benefits of Self-Compassion
4. The Physiology of Self-Criticism and Self-Compassion
5. The Yin and Yang of Self-Compassion
6. Mindfulness
7. Letting Go of Resistance
8. Backdraft
9. Developing Loving-Kindness
10. Loving-Kindness for Ourselves
11. Self-Compassionate Motivation
12. Self-Compassion and Our Bodies
13. Stages of Progress
14. Living Deeply
15. Being There for Others without Losing Ourselves
16. Meeting Difficult Emotions
17. Self-Compassion and Shame
18. Self-Compassion in Relationships
19. Self-Compassion for Caregivers
20. Self-Compassion and Anger in Relationships
21. Self-Compassion and Forgiveness
22. Embracing the Good
23. Self-Appreciation
24. Taking It Forward
Practices and Exercises
Resources
List of Audio Files

Audio downloads:
1. Self-Compassion Break (5:20; Kristin Neff)
2. Self-Compassion Break (12:21; Christopher Germer)
3. Affectionate Breathing (21:28; Kristin Neff)
4. Affectionate Breathing (18:24; Christopher Germer)
5. Loving-Kindness for a Loved One (17:08; Kristin Neff)
6. Loving-Kindness for a Loved One (14:47; Christopher Germer)
7. Finding Loving-Kindness Phrases (23:02; Christopher Germer)
8. Loving-Kindness for Ourselves (20:40; Christopher Germer)
9. Compassionate Body Scan (23:55; Kristin Neff)
10. Compassionate Body Scan (43:36; Christopher Germer)
11. Giving and Receiving Compassion (20:48; Kristin Neff)
12. Giving and Receiving Compassion (21:20; Christopher Germer)
13. Working with Difficult Emotions (16:01; Kristin Neff)
14. Working with Difficult Emotions (16:09; Christopher Germer)
15. Compassionate Friend (18:09; Kristin Neff)
16. Compassionate Friend (15:05; Christopher Germer)
17. Compassion with Equanimity (14:38; Christopher Germer)

Recenzii

"Drs. Neff and Germer are the world’s leading authorities on self-compassion. They show readers in simple, down-to-earth steps how to become more confident, less self-critical, and kinder to themselves. It feels like they are with you as warm and wise guides in every page of this book. Truly a gem."--Rick Hanson, PhD, author of Resilient

"Drs. Neff and Germer have led the field in researching and articulating the transformative practices of Mindful Self-Compassion, and tens of thousands of people have been trained in their approach. Now you have in your hands a workbook that can guide your journey into profound healing and freedom; it provides a pathway that is accessible, clear, and rich in its depth. Please give yourself the gift of this book and share it with others--these teachings will serve many awakening hearts."--Tara Brach, PhD, author of Radical Acceptance and True Refuge

"From their extensive insight and experience, Drs. Neff and Germer provide a friendly, easy-to-use workbook. Its powerful exercises will help you uncover your innate capacity to hold yourself--and the world around you--with compassion. Whether or not you take a formal Mindful Self-Compassion course, using this workbook can effect profound change in your life."--Sharon Salzberg, author of Lovingkindness and Real Love

"Mindful Self-Compassion has made me far more resilient--when a storm hits, I float on the surface of the rough sea and wait for it to pass, rather than thrashing around trying to outswim it. I am able to find a nugget of joy every day, no matter how small. This workbook encourages a deeper understanding and experience of MSC. I recommend it to everyone."--Heather R., Hampshire, United Kingdom
-'Be gentle with yourself.'…A chaplain mentor gave me these cherished words shortly after I began my first full-time chaplain position, post-residency. By now, this phrase has become like a trusted friend that provides support in times of stress. This phrase serves as a sort of summary of the message of The Mindful Self-Compassion Workbook….I would recommend this book, pretty much without reservation, to anyone. This book and its perspective was timely for me before the COVID-19 pandemic, and I can say it is appropriate now more than ever.--Association of Professional Chaplains Resource Reviews, 10/1/2021

Notă biografică

Kristin Neff, PhD, is Associate Professor of Educational Psychology at The University of Texas at Austin and a pioneer in the field of self-compassion research. She has been recognized as one of the most influential researchers in psychology worldwide. Her books with Christopher Germer include The Mindful Self-Compassion Workbook and Mindful Self-Compassion for Burnout (for the general public) and Teaching the Mindful Self-Compassion Program: A Guide for Professionals. Along with Christopher Germer, Dr. Neff developed the empirically supported Mindful Self-Compassion program and founded the Center for Mindful Self-Compassion. Her website ishttps://selfcompassion.org.

Christopher Germer, PhD, is a clinical psychologist and Lecturer on Psychiatry (part-time) at Harvard Medical School. His books with Kristin Neff include The Mindful Self-Compassion Workbook and Mindful Self-Compassion for Burnout (for the general public) and Teaching the Mindful Self-Compassion Program (for professionals). Dr. Germer is also author of The Mindful Path to Self-Compassion and coeditor of Mindfulness and Psychotherapy and Wisdom and Compassion in Psychotherapy. He lectures and leads workshops internationally and has a small psychotherapy practice in Massachusetts. His website is https://chrisgermer.com.

Descriere scurtă

Are you kinder to others than you are to yourself? More than a thousand research studies show the benefits of being a supportive friend to yourself, especially in times of need. This science-based workbook offers a step-by-step approach to breaking free of harsh self-judgments and impossible standards in order to cultivate emotional well-being. In a convenient large-size format, the book is based on the authors' groundbreaking eight-week Mindful Self-Compassion (MSC) program, which has helped tens of thousands of people worldwide. It is packed with guided meditations (with audio downloads); informal practices to do anytime, anywhere; exercises; and vivid stories of people using the techniques to address relationship stress, weight and body image issues, health concerns, anxiety, and other common problems. The seeds of self-compassion already lie within you--learn how you can uncover this powerful inner resource and transform your life.

See also Teaching the Mindful Self-Compassion Program, by Christopher Germer and Kristin Neff, a thorough overview of conducting MSC (for professionals), and The Mindful Path to Self-Compassion, by Christopher Germer, which delves into mindful self-compassion and shares moving stories of how it can change lives.