‘I yelled at the kids again—and feel so ashamed.’ ‘I barely have time to shower, let alone exercise; no wonder I’m so out of shape.’ ‘I’m just not the dad I hoped I would be.’ Parenting is hard. That’s why self-compassion is so important. In this empathic resource, mindfulness expert and psychologist Susan M. Pollak helps you let go of constant self-judgment and treat yourself with the same kindness and caring you strive to offer your kids. Simple yet powerful guided meditation techniques (most under three minutes long) are easy to practice while doing the dishes, driving to work, or soothing a fussy baby. Learn to respond to your own imperfections like a supportive friend, not a harsh critic. You will find yourself happier and more energized—and will discover new reserves of patience and appreciation for your kids.
Содержание
Introduction
1. “Make It Stop—I Can’t Keep Up!”: Parenting Is Overwhelming
2. “Why Is This So Hard?”: Using Self-Compassion as a Life Raft
3. “Where Did That Come From?”: Dealing with the Baggage We Bring to Parenting
4. “I’ll Never Be Good Enough”: Avoiding the Comparison Trap
5. “What Should I Do?”: Working with the Inevitable Uncertainty of Parenting
6. “Why Can’t Everyone Just Calm Down?”: Handling the Inevitable Hot Emotions
7. “It’s All Too Much”: Tapping the Power of Compassion When Times Are Particularly Tough
8. Roots and Wings: The Gifts We Give Our Children
Self-Compassion for Parents Toolbox
Resources
Notes
Audio Downloads:
1. Tending to Yourself—3 minutes
2. Self-Compassion Life Saver for Parents—2 minutes
3. The Baggage We Inherit—11 minutes
4. Soles of the Feet—4 minutes
5. Having Your Back—9 minutes
6. You Don’t Have to Control Everything—9 minutes
7. Three-Minute Compassion Space—4 minutes
8. Mindfulness at 4 AM—5 minutes
9. The Warm Blanket—8 minutes
10. Appreciating Yourself as a Parent—6 minutes
Об авторе
Susan M. Pollak, MTS, Ed D, is cofounder and senior teacher at the Center for Mindfulness and Compassion at Harvard Medical School/Cambridge Health Alliance, where she has supervised and taught since the mid-1990s. She is past president of the Institute for Meditation and Psychotherapy and a psychologist in private practice in Cambridge, Massachusetts. A longtime student of meditation and yoga, Dr. Pollak teaches about mindfulness, compassion, and self-compassion in psychotherapy and has been integrating the practices of meditation into psychotherapy since the 1980s. She is author of
Self-Compassion for Parents (for general readers) and coauthor of
Sitting Together: Essential Skills for Mindfulness-Based Psychotherapy (for mental health professionals).
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