3 Exercises Based On Compassion-focused Therapy

Exercises based on compassion-focused therapy (or compassion-focused therapy) have the power to deepen your relationships.

One of the goals is to encourage well-being and balance. It can be like a big, amazing wave that washes over you and gives you support, awareness and relief from suffering.

Many are not familiar with compassion-focused therapy. At first glance, it seems more like a set of philosophical principles rather than scientific ones. To understand its transcendence, we must put it into perspective.

Compassion-focused therapy is part of what we call the “third wave therapies”.

This type of therapy is useful and is a step forward in the field. Too often, therapy focuses entirely on the symptoms of the disease or condition.

But compassion-focused therapy goes further and looks at deeper issues that are fundamental to us as human beings.

Things like emotions, feelings and personal as well as existential circumstances of the patient are important points to take into account in this therapy.

It is also important to mention that Paul Gilbert developed compassion-focused therapy based on a synthesis of J. Bowlby’s attachment theory, Buddhist thinking, evolutionary brain psychology, and the theory of the mind.

The combination of these principles is based on the value and power of humanity. It reminds us of our potential for growth and is a useful tool for improving our relationships.

3 exercises based on compassion-focused therapy

The concept of humanity goes beyond philosophy and religion. Sometimes we do not understand how genuinely transcendental the most mundane of words are.

The word “compassion” above all represents the quality of life that helps us to help ourselves and build a more respectful and humane world.

Psychologist Paul Gilbert proposed a number of different techniques for this. This interesting set uses everything from strict behavioral strategies to cognitive, narrative, gestalt therapy and mindfulness.

Let us now learn about some exercises based on compassion-focused therapy.

Create a safe space for yourself

This type of therapy teaches you something very important about compassion. You have to start with yourself. No one can feel compassion for others if they do not have it for themselves.

Therefore  , it is not only important to learn to love oneself, but also to do it well. This involves developing certain strengths, awareness of your needs and fears, dealing with your suffering and stopping intrusive thoughts.

• To do this  , you can start with visualization. The goal is to create a safe space for yourself. Create a mental place where you can seek refuge and peace. There you can take care of yourself and thus make better decisions.
• It can help to imagine that you are in a glass house. You are surrounded by a calm sea and soft lighting. Harmony is in every corner and nook. Everything is peaceful. The inside of this glass house is a warm and welcoming place where you feel safe.
• You can spend half an hour every day in this mental getaway, or as much time as you need. Here you can speak to yourself kindly and honestly. Leave noise and fears outside the door.

2. To work with one’s fellow human self

Developing your human self is one of the most important exercises based on compassion-focused therapy. This specific task requires focus on a number of key areas.

• First, you need to be aware of your feelings, needs and pains.
• Kindness is not something you only do in addition to others; in fact, it is vital that you practice it with yourself. For example, it is important to develop a positive internal dialogue. Do not be afraid to acknowledge your inner wounds, weaknesses and deepest needs.
• In the same way, you need to understand that a certain amount of suffering is normal. Therefore, there is no need to deny it, hide it or neglect it.

• The human self often has to confront the “anxious self”, the “obsessed self” and the “negative self”. This can be difficult, because it means you have to confront an internal enemy that erects various walls and barriers. It tries to get in the way of the healing process for your scars.

3. Compassion-focused therapy: empowering the flow of compassion

Another important skill in compassion-focused therapy is to  empower the flow of compassion. What does that mean? Basically to let the humanity you have promoted in yourself flow to others.

You can perform this exercise in many different ways. But the most important thing is to  act out of a genuine desire to improve the well-being of others. You must want to embrace the other person with kindness and recognition.

Think positively and hopefully about your fellow human beings.

You can create this flow with three very simple mantras:

• I wish you well.
• I want you to be happy.
• In conclusion, I hope you are free from suffering.

This type of therapy is not just wishful thinking. In fact, it is based on indisputable scientific facts:  compassion heals and creates change in ourselves and others.

Compassion is a life force that is capable of calming fear and anxiety. Let’s start practicing it. Make compassion a conscious part of your life.