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

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.

Kristin Neff, PhD, is Associate Professor of Human Development and Culture at the University of Texas at Austin and a pioneer in the field of self-compassion research. Her books include The Mindful Self-Compassion Workbook and Self-Compassion. She is also author of an audio program, Self-Compassion: Step by Step, and has published numerous academic articles. She lectures and offers workshops worldwide. Together with Christopher Germer, Dr. Neff hosts an 8-hour online course, "The Power of Self-Compassion." Her website is www.self-compassion.org.
 
Christopher Germer, PhD, has a private practice in mindfulness- and compassion-based psychotherapy in Arlington, Massachusetts, and is a part-time Lecturer on Psychiatry at Harvard Medical School/Cambridge Health Alliance. He is a founding faculty member of the Institute for Meditation and Psychotherapy and of the Center for Mindfulness and Compassion. His books include The Mindful Self-Compassion Workbook and The Mindful Path to Self-Compassion (for the general public) and Wisdom and Compassion in Psychotherapy and Mindfulness and Psychotherapy, Second Edition (for professionals). Dr. Germer lectures and leads workshops internationally. His website is www.chrisgermer.com.
 

 
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