A Practical Guide to Mindfulness-Based Compassionate Living Living with Heart

A Practical Guide to Mindfulness-Based Compassionate Living: Living with Heart is a step-by-step guide for those who wish to deepen their mindfulness skills with compassion for a healthier, happier life and more fulfilling relationships. It offers a clear structure as well as ample freedom to adjust to individual needs, starting with learning to be kind to yourself and then expanding this to learn how to be kind to others.

This guide consists of eight chapters that follow the eight sessions of the mindfulness-based compassionate living training programme. To enhance the learning experience, this book features accessible transcripts and downloadable audio exercises, as well as worksheets to explore experiences during exercises. It also includes suggestions for deepening practice at the end of each session.

A Practical Guide to Mindfulness-Based Compassionate Living explores thescience of compassion in an easy-to-understand and comprehensive manner, one which will appeal to both trained professionals and clients, or anyone wishing to deepen their mindfulness practice with ?heartfulness?.

Contents
(Practices and exercises are marked with ※)

Foreword by Mark Williams

Acknowledgements

A warm welcome

The gift of mindfulness

The mindfulness wave

Heartfulness

How MBCL began

Based in science

Is MBCL for you?

How to use this book

1. Wired to survive rather than thrive
Session One: How we evolved – The threat, drive and soothing systems

The challenge of being human
Compassion: not for the faint-hearted
※ The Breathing Space with Kindness The human brain and its flaws
Like Pandora’s box
Insight: the good fairy

Three emotion regulation systems
The stress of threat and drive
Rest and digest
※ Contemplating the Three Systems in Your Life
Getting out of balance

Restoring the balance

※ A Safe Place

※ Kindness Meditation: Yourself

Suiting your soothing system

※ A Pleasure Walk

※ Calendar: Soothing System

Summary and Suggestions for Practice

2. Embracing inner demons
Session Two: Threat and self-compassion

Exploring inner landscapes

※ Compassionately Dealing with Resistance

Outer and inner threats

Three components of self-compassion

※ The Self-Compassion Mantra

※ The Breathing Space with Compassion

Tend and befriend

Me-first, you-first or we-together

Survival of the kindest

Pathways to self-compassion

※ A Hand on Your Heart
When compassion itself seems to be the demon

A gentle pace

Wobbles on the way

Using imagery

※ A Compassionate Companion

※ Kindness Meditation: A Benefactor

※ Calendar: Threat System

Summary and Suggestions for Practice

3. Treating habits kindly
Session Three: Untangling desires and patterns

Ulysses’ courage

※ Compassionately Dealing with Desire

Urge-surfing

Why we can’t get no satisfaction

Habits and patterns

Three basic modes

Love thy inner critic as thyself

Self-conscious emotions

Don’t kill the messengers
※ Compassionately Dealing with Inner Patterns

Comfort zones without comfort

Befriending inner patterns

Taking a more scenic route
※ Kindness Meditation: A Good Friend

※ Calendar: Drive System
Summary and Suggestions for Practice

4. Out of the mud into the light
Session Four: Embodying compassion

Flow directions of compassion

Pretend play

※ Doing as If

※ Embodying Compassion
The Lotus of Compassion
Feeding an inner helper
※ Kindness Meditation: A Neutral Person

※ Kindness for The Body

Mindful Movement

※ Examples of Mindful Movement
※ Walking with Kindness

※ Calendar: Inner Critic
Summary and Suggestions for Practice

5. Receiving and giving with every breath
Session Five: Self and others – Widening the circle

‘Dear Self’

※ A Compassionate Letter
Who are you?

The problem with over-identifying

‘Selfing’ on autopilot or by choice

※ Kindness Meditation: A ‘Difficult’ Person
Notes on Kindness Meditation

Challenges in Kindness Meditation

A wordless alternative
※ Compassionate Breathing: YourselfBuilding resilience

※ Compassionate Breathing: Others

※ The Breathing Space with Compassionate Breathing
※ Calendar: Inner Helper

Summary and Suggestions for Practice

6. Making friends for life
Session Six: Growing happiness

Kissing joy as it flies
※Revisiting the Good

Three doors to happiness

Four Friends for Life

Giving peace a chance

※ Forgiving Yourself

※ Asking Forgiveness

※ Forgiving Others

Gratitude: The memory of the heart

※ Gratitude
※ The Silver Lining
※ Your Values

※ Kindness Meditation: All Beings

※ Calendar: Receiving Compassion

Summary and Suggestions for Practice

Silent Session
※ An Appreciative Body Scan
※ The Horse Whisperer

7. Heartful mind, mindful heart
Session Seven: Weaving wisdom and compassion into daily life

※ A Day in Your Life

Draining or sustaining

Egosystem or ecosystem

From formal to informal practice

※ The Breathing Space for Wise Compassionate Action

Action in deed

Practical ethics

※ Equanimity Meditation

※ Sympathetic Joy Meditation

Caring for the future

※ A Compassionate Prevention Plan

※ Calendar: Giving Compassion

Summary and Suggestions for Practice

8. Healing life
Session Eight: Living with heart

A crack in everything

Wounded healers

※ The River of Life

At home wherever you go
Tending your inner garden
Further support
Spreading your wings
Summary and Suggestions for Practice

List of audio downloads

List of worksheet downloads

Further reading

Notes

About the authors

Erik van den Brink studied medicine in Amsterdam and trained to become a psychiatrist in the UK. He has extensive experience in meditation and specialised in mindfulness-based and compassion focussed approaches to mental health.

Frits Koster is a vipassana meditation teacher and certified mindfulness teacher and healthcare professional. He has taught mindfulness and compassion in healthcare settings for many years. . He studied Buddhist psychology for six years as a monk in Southeast Asia.

Victoria Norton is a qualified MBSR and MBCL trainer with a professional background in teaching and communications management.