Self-Compassion And Self-Acceptance

We tend to be very critical with ourselves. Constantly looking to improve ourselves, hating our weaknesses. And, we do not realize that the true path of peace and happiness is not towards perfection but towards fullness, towards the radical acceptance of oneself.
In this course we will learn how to cultivate a healthier and kinder relationship with ourselves, recognizing and appreciating our strengths.
And also recognizing our shadows, these parts that we reject so much.
With the practice of mindfulness, we learn to bring them to light. Accept them. Integrate them. And so we feel plenty and full.
In this course we will connect with the concerns, with the discomfort that arises from not accepting ourselves and we will learn to bring compassion towards our own being. Offering us this self-care space. Recognizing how we feel, connecting with our human imperfection.
And treating us as if we were our best friend.
When we experience compassion and kindness towards us, this can have a very important impact by activating certain systems in our brain that creates a state of calm and inner security.
And it prepares us to have compassionate relationships in our real life.
Only if we know how to take care of ourselves and love us will we be able to take care of and love others.
Finally, we stop to see ourselves as incomplete beings and we begin to honor our human imperfection and our right to be loved and accepted.
Namaste.

Leçon 1: Compassionate Breathing

Let the breath be your anchor to the present moment that connects you with yourself. Breathing is always taking care of you, is your refuge of peace, the space where you can relax and let everything be as it is.

Leçon 2: Compassionate Body Scan

During this meditation, we will scan the different parts of our body establishing a kind and compassionate relationship. If along the route you feel comfortable and at ease in a certain part of the body, send there gratitude and appreciation. And, if you have unpleasant sensations in a certain part, maybe you can let your heart turn kindly and compassionately towards that part.

Leçon 3: Self-Care Break

In this self care break, we will stop and bring mindful and compassionate attention to ourselves recognizing how we feel and what do we need in this moment.

Leçon 4: Self-Compassionate Pause

In this practice, we will create a pause space connecting with discomfort, worries and suffering. Learning to bring compassion towards ourselves. Practice based on Kristin Neff´s pillars of self compassion.

Leçon 5: Feeling Safe And Protected

Today's practice will help us feel safe and protected. When we feel bad, sad, or worried having a person by our side who supports us, and listens to us is something very important, but we do not always have these people at those moments. Through this practice, we will cultivate our own tools to be able to offer us this support.

Leçon 6: The Inner Child

In this practice, we will cultivate a kind and tender relationship with our inner child. When we were little, sometimes we go through some situations in which we may feel a little alone or even abandoned. And sometimes children, not knowing how to interpret it, think it's because they're bad. To really be a full and happy person, we should make our inner child understand that he is worthy of being loved.

Leçon 7: Bringing Light To Our Shadows

Today, we will work with our shadows, these parts of us that we usually reject and criticize. Gradually becoming more aware of these shadows, bringing them to light, and also learning how to treat them with more acceptance.

Leçon 8: Shame And Vulnerability

You may not know it and maybe it surprises you. When we talk about shame, it is a passing emotion derived from the almost universal human desire to be loved.

Leçon 9: RAIN Of Self Compassion

RAIN is one of the best practices to work with difficult emotions, such as fear, anxiety or sadness.
RAIN means Recognizing, Accepting, Investigating and Nourishing.
But it is also a very good practice to work with our self-criticism and the judgments towards oneself.

Leçon 10: Self-Acceptance

Instead of being trapped or fighting, I propose you to adopt a different attitude, an attitude of radical acceptance. Attitude of openness and kindness of the heart towards everything.

Leçon 11: Strong Back Soft Heart

Welcome to this practice that was inspired by Joan halifax's formula for difficult times. We will learn to find balance between inner strenght and kindness.

Leçon 12: Your Compassionate Self

In this practice, we will create in our imagination an image of ourselves in the future and we will see how the creation of this future image can help us with the difficult feelings today.

Leçon 13: Self-Appreciation

Welcome to today's practice that will help you discover the positive qualities that you value most in yourself.
And also recognize the influences of your life that contributed to developing them.

Leçon 14: Loving Kindness Towards Oneself

I give you a warm welcome to this practice of loving kindness towards oneself. We will start this practice with someone we love naturally. And then we will direct that same attitude towards ourselves.

Leçon 15: Your Garden of the Unconditional Love

In this final practice, we generate loving kindness towards our beloved and also other people including all the Earth. See ourselves as part of humanity and connect with our common desire to feel loved and accepted.