Yatıştırıcı dokunuş, Öz şefkatli Farkındalık programı (Mindful Self Compassion- MSC) kapsamında yer alan informal uygulamalardan biridir.

Bu kayıt, özşefkat uygulamalarında kullanacağınız, size iyi gelen yatıştırıcı dokunuşu keşfetmeniz için hazırlanmıştır.

© Christopher Germer & Kristin Neff.(2019)
Öz Şefkatli Farkındalık.(MSC)Tüm hakları saklıdır.

Informal Uygulama: Yatıştırıcı Dokunuş (Soothing Touch)

Sevdiğimiz Biri için Sevgi- dolu Nezaket, Öz şefkatli Farkındalık programı (Mindful Self Compassion- MSC) kapsamında yer alan meditasyonlardan biridir.

Bu yönlendirmeli meditasyon, hali hazırda sahip olduğunuz sevgiden nasıl faydalanacağımızı ve başka bir varlığa karşı sevgi dolu olma hali ve ardından kendimize sevgi dolu olma halini araştırmaktadır. 

© Christopher Germer & Kristin Neff.(2019)
Öz Şefkatli Farkındalık.(MSC)Tüm hakları saklıdır.

Meditasyon: Sevdiğimiz Biri Için Sevgi Dolu Nezaket (Loving-Kindness for a Loved One)

We all mess up. We are human! Self-forgiveness, though, can set us on a path of rebirth and renewal.

My dear friend, Pierre Bensusan, has permitted me to use his track called ‘Sentimentales Pyromaniaques’ from the album 'Altiplanos'.

To Err Is Human!

Kendimiz için Sevgi- dolu Nezaket, Öz şefkatli Farkındalık programı (Mindful Self Compassion- MSC) kapsamında yer alan temel meditasyonların ikincisidir.

© Christopher Germer & Kristin Neff.(2019)
Öz Şefkatli Farkındalık.(MSC)Tüm hakları saklıdır.

Meditasyon: Kendimiz için Sevgi Dolu Nezaket (Loving-Kindness for ourselves)

Self hate is real. It can appear as an inner critic. Or as an inner conflict in your mind. In this podcast, learn how to heal and align those unhappy parts within you. 

Listen to the full episode (includes transcript): https://www.thehoraryastrologer.com/parts-work-say-goodbye-to-your-inner-critic-and-inner-conflicts/

This technique that I shared goes by many names (e.g. Internal Family Systems) in the scientific community. It is a proven method practised by therapists and psychiatrists for counseling people. I call it parts work, as learned from my favorite, spiritual teacher Teal Swan. I have read books, took courses, went through therapy myself. The reason I am sharing these techniques for free through my podcasts is there are many people who cannot afford therapy. Some of us don't even realize we need therapy. And then there are those who have a stigma around visiting psychiatrists. These healing tools are meant to empower you with what you need to become a happier and self loving versions of you.

Here's Teal video on live demonstration of parts work: https://www.youtube.com/watch?v=FxMD4tSHwfc

This is one of the 3 important healing tools that you can use in your daily life. The other healing tools are shared below:

Negative core belief healing: https://www.thehoraryastrologer.com/how-to-stop-feeling-upset/
Healing past pains & trauma: will update the link when this podcast is released

Connect with me on social media:
Instagram: https://www.instagram.com/ahoraryastrologer/
Facebook: https://www.facebook.com/ahoraryastrologer

Intro music credits:
Track Name: Good vibes only
Artist: Elephant Funeral
Album: Unfinished tales

Parts work - Say goodbye to your inner critic and inner conflicts

Şefkat Vermek ve Şefkat Almak, Öz şefkatli Farkındalık programı (Mindful Self Compassion- MSC) kapsamında yer alan temel meditasyonların üçüncüsüdür.

Bu meditasyon ile, insan olma halimizi hatırlatırız ve besleyici ve yaşamı sürdüren nefes alıp vererek, kalplerimizi başkalarının insanlığına bağlanmaya açmak için kendimize izin veririz.Hayat statik değil ve ihtiyaçlarımız de değişiyor, uyum sağlama ve nefesle bağlantı kurma kaynağına sahip olmak, sadece var olmamız için bize sabit ve güvenilir bir çapa sağlar.

© Christopher Germer & Kristin Neff.(2019)
Öz Şefkatli Farkındalık.(MSC)Tüm hakları saklıdır.

Meditasyon: Şefkat Vermek ve Şefkat Almak (Giving and Receiving Compassion)

Utanç için Öz Şefkat Molası, Öz şefkatli Farklındalık programı (Mindful Self Compassion- MSC) kapsamında yer alan bir informal uygulamalardan biridir.

Özşefkat utancın güçlü bir panzehiri. Bu özel kayıt utanç duygusu ile çalışmak istediğinizde başvurmanız için hazırlanmıştır. Ve bu kayıt  meditasyon şeklinde oluşturulmuş olsa da, siz bu uygulamanın adımlarına aşina olduktan sonra utanç duygusu hissettiğiniz anlar için kısa bir pratik şeklinde de uygulayabilirsiniz.

Utanç için Öz şefkat Molası, Özşefkatin 3 bileşenini içerir.

1- Farkındalık(Mindfulness): Duyguları yaşarken farkında olmak, duyguları tanımlamak ve varlığını onaylamak

2- Ortak İnsanlık: Duygular insan olmanın bir parçası 

3- Öz Nezaket: Duyguyu yoksaymadan, kendime nezaketle yaklaşmak

© Christopher Germer & Kristin Neff.(2019)
Öz Şefkatli Farkındalık.(MSC)Tüm hakları saklıdır.

Informal Uygulama: Utanç için Öz Şefkat Molası (Self Compassion Break for shame)

It somehow seems fitting that today’s guest, Keridwyn Deller, is called upon to help individuals achieve their goals. These goals can have something in common with New Year Resolutions, if you participate in those rituals…  She shares the top 3 problems she solves for clients as a hypnotherapist: anxiety, sleep and a desire to quit smoking.
I’m going to drop us into the part of our conversation where we were relating about something we all need more of… SELF COMPASSION!

https://keridwyn.com/
https://www.instagram.com/keridwyn/

S2 E13 with Keridwyn Deller

SHERI HORN HASAN discusses Mercury’s 2022 retrograde cycles beginning with January 14’s move from air to earth & how we’ll segue from focusing on relationships to defining security based on our tangible resources. The Sun/Pluto conjunction in Capricorn January 16 precedes the Cancer Full Moon January 17 as both ask us to summon the inner power to release hardened attitudes and fill the space with self-compassion. Tune in for a deep dive into this & more Astro News You Can Use as we head toward Uranus’s station direct & the true nodal axis’s shift into Scorpio/Taurus January 18 & the Sun’s entrance in Aquarius January 19! Join us live or listen later! Namaste…

SHERI HORN HASAN discusses Mercury’s 2022 retrograde cycles

Today’s Mantra for Sanskrit week is one of my favorites teaching us patience & self-compassion! Let’s chant!

My dear friend, Pierre Bensusan, has permitted me to use his track called ‘Sentimentales Pyromaniaques’ from the album 'Altiplanos'.

Growing Out Of The Muck!

TW// Discussion of suicidal thoughts, self-harm and postnatal psychosis.// CBT Day! Writer and illustrator Laura Dockrill credits Cognitive Behavioural Therapy for changing her life and helping her recover from postpartum psychosis. Laura's stunning memoir 'What Have I Done?' charts her terrifying experience of delusions, insomnia and depression after the birth of her son. She explains how CBT has taken away a lot of the guilt and shame that comes with being an unwell parent. Through studying CBT, Laura learnt to label thoughts - for example naming them 'intrusive', 'compulsive' or 'irrational' - and this helped her to keep the fear at bay. CBT might not work for everyone but it is utterly inspiring to hear how Laura went from being someone who felt broken to someone who can exist happily alongside her fears. Pagedive into PAGE 319 if you need some rational thinking in your life and more self-compassion. I love Laura for writing this book and for being so open about how CBT, medication, therapy and time saved her.

---

Social Media:

Abby on Twitter and Instagram - @AbbyHollick
Laura on Twitter - @LauraDockrill
Laura on Instagram - @lauraleedockrill

---

Laura's memoir - https://uk.bookshop.org/books/what-have-i-done-motherhood-mental-illness-me/9781529112542 

Zombie Mum - https://podcasts.apple.com/gb/podcast/zombiemum/id1558579877

NHS supportive links for suicide and self-harm:

https://www.nhs.uk/mental-health/feelings-symptoms-behaviours/behaviours/help-for-suicidal-thoughts/ 

https://www.nhs.uk/mental-health/feelings-symptoms-behaviours/behaviours/self-harm/ 

Postpartum Psychosis - https://www.nhs.uk/mental-health/conditions/post-partum-psychosis/ 

Action for Postpartum Psychosis - https://www.app-network.org

CBT therapy - https://www.nhs.uk/mental-health/talking-therapies-medicine-treatments/talking-therapies-and-counselling/cognitive-behavioural-therapy-cbt/overview/  

Blindboy podcast - https://podcasts.apple.com/gb/podcast/an-intro-to-cognitive-psychology-pt-1/id1300577518?i=1000419570336 

Nanette (Hannah Gadsby) - https://www.netflix.com/gb/title/80233611

Ten Steps to Positive Living - https://uk.bookshop.org/books/ten-steps-to-positive-living/9781529373455 

How to Stubbornly Refuse to Make Yourself Miserable: About Anything - Yes, Anything! - https://uk.bookshop.org/books/how-to-stubbornly-refuse-to-make-yourself-miserable-about-anything-yes-anything/9781472142788

Self-Help For Your Nerves - https://uk.bookshop.org/books/self-help-for-your-nerves-learn-to-relax-and-enjoy-life-again-by-overcoming-stress-and-fear/9780722531556 

Nigel Slater podcast - https://podcasts.apple.com/gb/podcast/a-cook-s-chronicles-a-podcast/id1444767211

---

Page is hosted and produced by Abby Hollick for Good Tape. To contact us, email abby@goodtape.org

Sound Engineers: Hunter Charlton and Chris Sharp
Original Music: Paddy Gervers and Rob Sell for Torch and Compass
Graphic Designer: Tim Hughes
Web Support: Daniel Benoliel

Ep 9 Laura Dockrill: Cognitive Behavioural Therapy

Episode 26! Sula explains her work as a health psychologist, the benefits of mindfulness, and research to back it up too! 

For more expert health information like this like, share, and subscribe!

DISCLAIMER: Any reliance on the information provided in this Podcast is done at your own risk. This Podcast should not be considered professional advice

Podcast link - https://lnkd.in/gKWWGQVe

Sula’s links:
-Website: https://www.healthpsychologist.co.uk/
-The Biopsychosocial Women’s Health Collective: https://forms.office.com/Pages/ResponsePage.aspx?id=FM9wg_MWFky4PHJAcWVDVp6SAwVXLx1JrHjVRCLn6bdUQUs2MlU3QUdVNkhXVExUOTQ1V0FaTTM0VS4u
-Instagram: https://www.instagram.com/the_health_psychologist_/

Timestamps: 
-0.59 Sula’swork and what a health psychologist does for their clients? 
-2:54 How can anxious people get more comfortable with exercise in public settings? 
-5:08 Is social evaluation the root of people's worry in public exercise settings? 
-7:41 What steps can people take to begin exercising if they are anxious? 
-10:35 Should people looking to increase their activity think of why they’re struggling? 
-12:18 How important is mindfulness for changing our activity behaviors? 
-14:16 What is self-compassion? What changes can we notice through mindfulness?
-18:27 Is self-compassion lacking in society? 
-20:07 Strategies to avoid self-criticism?
-23:06 How important is acceptance as a life skill? 
-25:42 How can people collect data about their mental health journey? 
-28:32 Sula’s personal experience with mental health?
-33:34 How is important is social support?
-38:50 Are there any side effects to the values of individualism and business for mental health?  
-40:43 What role does awareness of our values have in managing and changing our health? 
-42:57 What is nociception and is there a link between pain and mindfulness?
-49:05 What are some of the common effective and ineffective thinking habits? 
-53:13 What are some tips to more effectively make health changes? 
-56:05 What research is there on mindfulness? What research did Sula do on Mindfulness? 
-60:23 What is CBT (Cognitive behavioral therapy) and how can it be useful to reduce stress?
-64:43 How true is “Feelings follow action?” 
-66:36 What is Sula’s opinion on social media? How does Sula intentionally use social media? 

-For podcast questions, feedback and inquiries email me at: 
progressionhealthcoaching@gmail.com

-For 1-1 personal training in San Francisco or online health coaching email me at:
progressionhealthcoaching@gmail.com

Episode #26 Dr. Sula Windgassen PhD MSc the mental health and mindfulness series part #1

Come take a break to notice all the good of your own body, your mind, and learn to self love!

Mindfully Connected- A Break for Self Compassion Meditation

Steve Garvin thought his story was worthless, until he discovered he’d been playing a role that wasn’t his. When he became the author of his own story, Steve’s self-compassion and self-worth went from barely surviving to thriving.
Steve hosts the Sing Your Heart Song Summit, the only summit where authors', speakers', and coaches' hearts, souls, and missions sing together in abundance!
He is the author of Never Trust Your Money with a Marketer: the Seven Principles of Prosperity Marketers Overlook and Heart Notes: An Anthology of Inspiring Letters to Matters of the Heart.
His mission is to help authors and speakers create greater prosperity through their transformational story.
You can find him in his Facebook group, The Art of Entrepreneurship for Transformational Authors and Speakers, on LinkedIn, and at his weekly gathering, Share Your Light

Sing your Heart Song with Steve Garvin

The Bright Bold & Real has produced a special community series - Mindful Community Collective, MC² - to refresh and heal. This guided meditation is perfect to give your mind a rest and give your week a sense of calm, grace, and flexibility. Consider this time an oasis for your mind and soul.

Guided Meditation: Self Compassion

Episode 27! Part 2 in the Mental health and mindfulness series with Dr. Sharms who talks about his 30 years of experience in research explaining the many ways he has discovered to better manage stress! 

For more expert health information like this like, share, and subscribe!

DISCLAIMER: Any reliance on the information provided in this Podcast is done at your own risk. This Podcast should not be considered professional advice

Podcast link - https://lnkd.in/gKWWGQVe

Manoj Sharma, MBBS, Ph.D., MCHES® is a Professor and Chair of the Social and Behavioral Health Program in the School of Public Health at the University of Nevada Las Vegas.  

Timestamps:
-Manoj’s over 30 years of experience working in public health
-4:09 What led Manoj to his work in preventative medicine?  
-7:07 What are common lifestyle problems Manoj sees in the US lifestyle? 
-11:33 As fruit contains sugar is it bad to consume fruit? 
-14:08 Are frozen fruits a healthy option? 
-15:10 Are meal delivery services a useful option to eat more nutritious foods? 
-21:44 How damaging is alcohol for our health? 
-24:21 How Manoj recommends we meet the WHO guidelines of 150 minutes of activity per week? 

-The Multi theory of health behaviour change (Sharma et al, 2015) 
-Participatory dialogue 2-way communication begins by highlighting the advantages of increasing activity and the disadvantages of staying inactive for example for quality of life.
-Behavioural confidence - the confidence to engage in a behavior for example that we start exercising at our own individual level of difficulty and intensity. 
-The physical environment - We should have access to exercise facilities and or equipment to reach the 150 minutes per week to make it easier to be active. 

-To maintain the 150 minutes once we have started: 
-We need emotional transformation to transform our negative feelings into goals so that instead of becoming frustrated we focus our energy on change to improve our health.  
-Practive for change - reflectiion and reflective action such as monitoring our health status with steps or measuring our nutritional intake for examp,e of water. We can journal or review our health progress with a friend, partner, or trainer to gauge progress. 
-Changes in the social environment - health professional or personal trainer, social media, support via friends, co-workers, or partners to support our increased inactivity. 

-WHO physical activity guidelines for Adults aged 18–64 years:

-A minimum of 150 up to and above 300 minutes of moderate-intensity aerobic physical activity; 

-A minimum of 75 up to and above 150 minutes of vigorous-intensity aerobic physical activity; 

-A combination of moderate- and vigorous-intensity activity throughout the week

-Resistance training in the form of muscle-strengthening activities at a moderate or greater intensity that involves all major muscle groups on 2 or more days a week, as these provide additional health benefits.

-Adults can also do more than 300 minutes; or do more than 150 minutes of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity throughout the week for additional health benefits.

-For best health adults should limit the amount of time spent being sedentary. Replacing sedentary time with physical activity of any intensity (including light intensity) provides health benefits, and all adults and older adults should aim to do more than the recommended levels of moderate- to vigorous-intensity physical activity

-35:49 Why do rates of exercise participation for women drop off so much into adulthood? 
-37:01 What are different types of stressors and how can we stress less and cope more effectively with meditation and yoga?
-48:41 What work does Manoj do around mindfulness and present moment awareness? 
-54:46 How would meditation help someone to exercise more if they currently struggle to exercise? 
-57:23 What are the effects of the increased use of screen time on peoples health? 
-62:50 Manoj’s final message on how to manage our stress and mental health 

Dr. Sharma’s UNLV page:
https://www.unlv.edu/people/manoj-sharma-mbbs-phd-mches 

Dr. Sharma’s book links: 
https://www.amazon.com/Theoretical-Foundations-Health-Education-Promotion/dp/128410494X

https://www.amazon.com/gp/product/B06XX6J6CR/ref=dbs_a_def_rwt_hsch_vapi_tkin_p1_i6

-For podcast questions, feedback and inquiries email me at: 
progressionhealthcoaching@gmail.com

-For 1-1 personal training in San Francisco or online health coaching email me at:
progressionhealthcoaching@gmail.com 

-For 10% fully licensed therapy with BetterHelp click the link below:
-betterhelp.com/progressionhealth
-Promo Code: progressionhealth

Episode #27 Dr. Manoj Sharma PhD the mental health and mindfulness series part #2

This track is for you if you're having a hard time and need help grounding in self compassion. We draw on the science of CFT to calm our bodies and minds. In this brief (5min) practice you will be guided to settle in your body and then to focus your compassion on yourself.

Grounding In Self Compassion

PAGE is a podcast where writers dissect a single page of their book. Bestselling memoirists and non-fiction writers discuss their most frank and moving page. Host Abby Hollick picks the pages, which examine a breakthrough moment and teach us how to cope when things fall apart. Guests include: Caitlin Moran, Nova Reid, Michael Rosen, Lenny Henry and Hollie McNish.

A Better Living' podcast owner. I publish podcasts on work, money, spirituality, science, astrology, and living a better quality of life. Your journey to a better quality of life begins here. :)

About me: I have so many identities. :) A senior product manager by profession (Ex- Amazon, Walt Disney). Computer science engineer and MBA (ISB) by education. I love reading and learning about astrology, space, the origin of life, and esoteric subjects. Have developed a kind of expertise on these subjects. Recently underwent spiritual awakening. Discovered that I am an Andromedan Starseed.

Farkındalık Temelli Öz Şefkat Eğitmeni
Teacher of Mindful Self-Compassion

We cannot wait to have you listen in with Tricia Reilly Koch and Doro Bush Koch. Health Gig is a free-form conversation between leaders, writers and experts about health and wellness. You can expect insightful conversations about health and wellness, as well as stories about the personal and professional journeys our guests have taken. This podcast brings engaging conversations in health and wellness to audiences around the world. Listen and find out why so many people are igniting their lives through mind, body and spirit with Health Gig. 276276

Let's talk Happy Stuff!  Start your day with a little happy talk & meditation in this short, yet impactful, podcast designed to infuse a little bit of positivity into each moment.

My dear friend, Pierre Bensusan, has permitted me to use his track called ‘Sentimentales Pyromaniaques’ from the album 'Altiplanos'.

Pink Noise Posse is a curated group of empowering guides who followed the thread of aliveness in their life, leading them on a journey towards maximizing their human potential. They want nothing less for you. Host verysheri shines a light on their life hacks and wisdom to aid the process of transformation for anyone going through a life pivot. Learn more about us at PinkNoisePosse.com

A health-focused podcast with expert guests and in-depth conversations - to learn about better ways to improve your health, this is the podcast for you

Check out my Instagram and Facebook for regular updates and more health content!
https://www.instagram.com/progression_health/
Emails to; progressionhealthcoaching@gmail.com

CONTACT Talk Radio Network is a media platform that presents cutting edge information geared toward spirituality, health, environmental issues and activism; connecting listeners with tools that will assist them in making educated and empowered decisions for their lives and our world.

New tracks tagged #selfcompassion