11/15/24, 8:15 PM MBSR week 7
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Course Week 7 - Mindfulness and Compassion
Overview Lovingkindness Meditation & Walking Meditation
Welcome
Up to this point in the course, compassion has played a subtle, but important role in our meditation practice. In fact
Introduction especially self-compassion, may be the most important component of MBSR - it’s the oil that makes the gears of m
Getting Started it, the practices are at best, dry, and at worst, harsh and counter-productive. At the heart of our lack of compassion
MBSR Manual that many of us grew up with: in order to be successful, we must not only work hard, but we must be hard on ourse
Week 1
In some mindfulness courses, the linkage between mindfulness and compassion is not very explicit, focusing almos
Week 2 strengthening concentration and the ability to stay with present-moment experience. This has made the mindfulnes
Week 3 to the argument that, for instance, there could be such a thing as a “mindful” terrorist or a “mindful” bank robber.
Week 4
Of course, something seems very wrong with this, since kindness and compassion are at the core of almost every
Week 5 week, we explore our natural tendency to connect and care about others, and consider the value and potential of b
Week 6 even beyond our closest relationships.
Week 7
Videos and Reading
Week 8
Certificate The first video, We Are Built To Be Kind, by Dacher Keltner of U.C., Berkeley, provides evidence for the idea that
Testimonials deep-seated inclination to care for others. The article, Survival of the Kindest, indicates that even Darwin believed
capacity for compassion is, Matthieu Ricard, a Buddhist monk who has logged 50,000 hours of meditation practice
in cellular genetics, makes the case for consciously supporting this capacity in the video, Cultivating Altruism.
We also explore the natural linkages there are with mindfulness and compassion in Shauna Shapiro's video, How M
Compassion, and her article, Does Mindfulness Make You Compassionate?
In our culture, it can be argued that the person we are least kind to is ourselves. In the video, Overcoming Objecti
Compassion, and in the article, The Five Myths of Self-Compassion, Kristin Neff explores misconceptions about
including the belief that motivation requires self-criticism, and the idea that being kinder to ourselves makes us com
effective.
Daily Practices
This week, we introduce two new meditations, the Lovingkindness Meditation and the Walking Meditation. Choo
Lovingkindness Meditation and another to do the Walking Meditation, and on the remaining days you can choose a
you've learned so far, including these two. The recorded guidance for the Walking Meditation is short, only 6 minute
do this practice, continue on your own for the remaining 24 minutes of your 30 minutes of practice for that day. NOT
walk without pain, it's fine to do one of the other practices that you've learned so far in place of the walking meditati
For the informal practice, on any given day, you may choose any of the practices you've experienced so far (e.g.,
mindful eating, STOP, "Turning Toward"), including the Walking Meditation that you are learning this week. As befor
informal meditation on the practice sheet.
Below are your materials for this week. To keep track of your progress and/or to add this week's material to you
"PRINTING INSTRUCTIONS" at the bottom of this page.
Week 7 Materials
Video List
We Are Built To Be Kind - Dacher Keltner [4 min]
Cultivating Altruism - Matthieu Ricard [18 min]
How Mindfulness Cultivates Compassion - Shauna Shapiro [13 min]
Overcoming Objections to Self-Compassion - Kristin Neff [12 min]
Radical Acceptance is a Prerequisite for change - Tara Brach [2 min]
Reading List
Survival of the Kindest - Paul Ekman
Does Mindfulness Make You More Compassionate? - Shauna Shapiro
The Five Myths of Self-Compassion - Kristin Neff
Walking Meditation Instructions - Tara Brach
Practice Sheets
Formal Practice [PDF] [or WORD format] - adding Lovingkindness & Walking meditation
Informal Practice [PDF] [or WORD format] - Walking, Simple Awareness, Mindful Eating, STOP, etc.
All of the guided practices can be found through the top menu
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11/15/24, 8:15 PM MBSR week 7
Supplementary materials related to this week's topic [optional]
"I'm On Your Side" - video by Michael Franti [4 min]
"Self-Love" interview of Dave Potter - video by Yurika Vu [46 min]
Be Kind. Always. - video by Jamie Derrick [9 min]
Humankindness: A Hopeful History - book by Rutger Bregman
Fierce Self-Compassion - book by Kristin Neff
6 Amazing Ways Animals Show Compassion - article by Chris Mooney
Self-Compassion - Emma Seppala
Widening the Circles of Compassion - video by Tara Brach [3 min]
Disarming Our Hearts - video by Tara Brach [6 min]
Compassionate Ethics in Difficult Times - video by the Dalai Lama [11 min]
Compassion and Mindfulness - video by Jon Kabat-Zinn [5 min]
The Mindful Path to Self-Compassion - book by Christopher Germer
First, Forgive Yourself - interview of Tara Brach by Tej Rae
The Practice of Forgiveness - article by Jack Kornfield
Universal Compassion - video by Sylvia Boorstein and Sharon Salzberg [10 min]
Unconditional Love - video by Tara Brach [29 min]
Mindfulness and Self-Compassion - video by Kristin Neff [21 min]
Making Friends with Yourself - article based on Pema Chodron's "4 Keys to Waking Up"
Lovingkindness - should we extend it to the jerks of our world? - article by A. Olendzki
Once you have done at least six days of practice (they don't need to be consecutive) and feel that you've gotten the essence of this "Week"
through the videos and reading, you are ready to go to Week 8. It's not necessary to read/view any of the Supplementary materials - these
are totally optional.
PRINTING INSTRUCTIONS: [Link] is a printable version of the contents of this page as well as the practice sheets. If you want hard copies of the articles in the
"Reading List" you can print directly from the links given there..
© 2015 Palouse Mindfulness Inc.
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