Her propositions on the physiology of self-compassion are noteworthy to mention here.Self-compassion reduces levels of cortisol, a neurotransmitter responsible for producing fight-or-flight responses. In this meditation, which Dr. Neff also referred to as ‘Only by setting aside a few minutes for self-reflection, we can spot the most potent emotion that we are experiencing at present, and delve into what caused it. Studies show that lack of criticism in self-compassionate people is the key factor behind their mental peace (Blatt, 1995). The scoring follows a detailed interpretation of the results and indicates the level of self-compassion participants have at a given moment.Both the scales are scored on a 5-point Likert Scale, where ‘one’ signifies ‘Almost Never,’ and ‘five’ signifies ‘Almost Always.’ The questions evaluate aspects of self-kindness, self-judgment, humanity, isolation, mindfulness, and over-identified items.Examples of statements included in Neff’s compassion scales are:Self-compassion, on the other hand, keeps us grounded and prevent us from the downside of negative beliefs. Temporary stress and burnout keep his zeal unaltered and increase the likelihood of visible self-improvement (Neff, 2011).Failure can produce self-doubt and negative automatic thoughts in the most confident person, thereby breaking his self-esteem. While it is vital for a successful human being to have both confidence and compassion in himself, the latter is a prerequisite for confronting personal inadequacies and striving for the best in ourselves.The method is simple, and we can do it at any time of the day, and as many times as we do. Rather than ignoring our well-being or being harsh on ourselves, The second aspect of Neff’s definition is humanity – or the perception that adversities are inevitable parts of mundane life, and we should offer help to anyone undergoing stress, including ourselves.Arguably the most vital component of the definition, mindfulness infuses concentration, and heightened attention to every passing moment of life. All we need to do in this exercise is to imagine ourselves as a dear friend before we start counting our worries.There are three levels of practicing this self-compassion writing exercise.In the first phase, we need to deeply think about the aspects of ourselves that we don’t like. As mentioned earlier, Dr. Neff is a pioneer figure in the area of self-compassion. In this meditation, which Dr. Neff also referred to as ‘Only by setting aside a few minutes for self-reflection, we can spot the most potent emotion that we are experiencing at present, and delve into what caused it. The test has been used and reused for a vast set of personal and professional areas. As the name suggests, the task is to create a weekly compassion journal where we can scribble all the good things that we want to tell ourselves.It is a space to write about the things that are bothering us right now and to remind ourselves of how hard we are trying to cope with the negativities. But unless we include ourselves in the circle of compassion, we cannot alleviate pain from others’ lives (Salzburg, 1997).Buddhist principles and teachings moved Kristin Neff. She later studied and practiced Buddhism and Insight meditation, all of which was aptly incorporated in her books and publications on self-compassion.Her interest in self-compassion cropped up while she was studying Buddhist psychology at Texas.
In a nutshell, it helped women in:Kristin Neff provided an all-encompassing account on self-compassion. Self-compassion provides internal strength.
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